Wods

SOF WOD Jan 28

By January 27, 2019No Comments

AM

Run 2 mile time trial
Then:
3 min ME Push Ups
2 min rest
3 min ME Sit Ups
2 min rest
2 min ME Pull Ups

PM

Warm Up:
3:00 Bike or Row

2x
10 Reverse lunges w/ OH reach back (5/leg)
10 Toe Touch to Squat
10 Knee & Ankle rotations/direction

Empty barbell
5 RDLs
5 Squats
5 Good Mornings
5 Reverse Lunges/leg

Then:
Find a 1RM Front Squat
Then:
22 AMRAP
8 T2B
10 Clean & Jerk 95/65
14/12 Cal Row