Wods

SOF WOD Nov 19

By November 18, 2019 No Comments

AM

Swim

300 swim/kick/pull

30 min lead arm trail arm w/ fins and BDUs for distance

5x :60 buddy breathing sessions

5x 9m mask and snork recovery

PM

Find ME single set of strict pull ups

Then:

4×6 SA KB row @ 30X1 tempo

Then:

8 Sets:

150m row sprint

9 pull ups

10m burpee broad jump

*:60 rest, score = slowest round

Abby

Abby

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