Wods

SOF WOD Oct 28

By October 27, 2019 No Comments

AM

Run 45 min fartlek :20 hard effort, :40 ez jog

Then:

75 ring dips

75 knees to chest

75 chest to bar pull ups

PM

6 emom:

Snatch + Hang Snatch + OHS

Then:

6 sets:

:10 AB Sprint, :50 ez spin

-6 min rest walk

6 sets:

:20 AB Sprint, :40 ez spin

-6 min rest walk

6 sets:

:30 AB sprint, :30 ez spin

*for total calories

Abby

Abby

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