Wods

SOF WOD March 3

By March 2, 2020No Comments

AM

Swim:

300 swim/kick/pull

6x50m underwater down, free back. 2 min interval

4x12m mask and snork recovery

3x500m repeats, lead arm trail arm w/ fins, 3 min rest

5 min tread accumulation, hands out

PM

Front Squat 5×5 @ 65%

Then:

15 AMRAP

1 power clean 185/115

3 C2B

5 WBs 20/14

Then:

5 AMRAP

15 hollow rocks

12 KB oblique each

Abby

Abby

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