Press
3x5 (add 10# from last week)
Floor Press
5-5-5
Accessory Work:
Single Arm DB Rows
3x10
Bandy Tricep Press Downs
3x25
Barbell Wipers
3x12
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.
