Back Squats
6x3@80%
Hypertrophy Set
1x10 (Use last widowmaker set plus 10#)
Accessory Work:
Strict Pull Ups
3xMax Effort
Weighted Sit-Ups
3x15
KB Front Rack Lunges
3x16
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.
