- 10 Reps w/#1 Press Board
- -10 Reps w/#2 Press Board
- 10 DB Rows
- 20 Weighted Situps 20 Reps
- 30 Banded Tricep Press Downs 30 Reps
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.
SoMa's original and San Francisco's best CrossFit, Olympic Lifting, and Powerlifting gym since 2010.