Deadlift
8x3@80%
Cal Strength Extensions
3x10
The Grinder:
DB Shoulder Shrugs
3x12
Trap Bar Farmers Carry
3xRound Trips
Bandy Side Twists
3x30 (15 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.
