Back Squat
1x5@85%
1x3@90%
1xMax@95%
SuperSet:
Weighted Back Extensions
3x15
Bulgarian Split Squats
3x8 per leg
Side Plank Arm Raises
3x10 per side
Strength (SWOD) Programming
SWOD is open to community athletes who have been CrossFitting for 6+ months.
Programming listed here is subject to change at any time based on athlete response.
To better serve our varying SWOD community, we are trying a little experiment in programming style. Read all about it here.
