Wods

SOF WOD Nov 9

By November 8, 2012No Comments

2 x Bench Press Drop Set (preform max reps at each wt, then immediately drop to next wt) rest 5 min between rounds
185-155-135-95#
2 x Weighted ring row drop set w/ feet on box
45, 25, 10, 0#
3 x 30 GHD sit ups

Then:
2000m Row for time

Run: 5 min w/u jog and drills
5 x 1200m @ 70%, 2 min rest

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