Wods

SOF WOD Jan 30

By January 29, 2019No Comments

AM

Ruck 6 mile, 55# dry, 15 min pace
Then:
10-1
Dips
Ring Rows

PM

Warm Up:
3:00 Bike or Row

30 banded pull aparts
10 PVC Pass Throughs
10 PVC BTN OHS Grip Strict Press
10 PVC Paused OHS

Empty barbell
2x
5 BTN OHS Grip Strict Press
4 Paused OHS
3 Sotts Press

Then:
12 EMOM:
1-6 Snatch, climbing in weight
7-12 Snatch, at the same weight, AHAP
Then:
21-18-15-12-9-6
OHS 95/65
Cal AB