Wods

SOF WOD Jan 7

By January 6, 2020No Comments

AM

Swim

200 choice warm up

6x50m underwater down, free back, 2 min interval

5x250m css w/ fins and BDU, 2 min rest

5x:60 tread hands out, rest as required

PM

6 emom:

1 pull up @ 90X1 tempo, wtd if possible

Then:

400m run w/plate, 45/35#

20 burpees to plate

30 plate G2OH

40 plate goblet squats

30 plate G2OH

20 burpees to plate

400m run w/plate, 45/35#

Abby

Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach