Nov. 1 SOF Academy Begins tomorrow!

By October 31, 2012June 1st, 2015No Comments

Nov 2-13, SOF WODs Military Academy will be going on: Don’t be alarmed! expect to see a bunch of military guys running around!

Cal Development: Weighted Cals
3 x 6 wide grip pull ups
3 x 12 GHD sit ups
3 x 12 close grip push ups
*1:4 work to rest ratio


“Soup Sandwich”
10 OH Barbell Lunge 95/65# (each)
Then (no rest):
7 min AMRAP
5 Sumo deadlfit high pull 95/65#
2 muscle ups
8 Lateral over the bar jumps

Then (no rest):
10 OH barbell lunge 95/65# (each)



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

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