Wods

SOF WOD Nov 22

By November 21, 2019 No Comments

AM

Run

8x

400m sub 1:30

100m rest walk

Then:

Every waking hour conduct 50 flutter kicks 4-ct

PM

Back Squat 3×12, all at RPE 7, 3 min rest

Then:

KB front rack Bulgarian Split Squat 3×3 @ 52X1 tempo, rest as required

Then:

9 AMRAP

3 Power Clean 205/135

9 Bar facing burpee

Abby

Abby

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