Deadlift Day
Deficit Deadlift
2x8@70%
Deadlift
5x3@80%
Posterior Pump
Bandy Hamstring Curls
3x25
DB Reverse Lunges
3x10 (Heavy)
Cal Strength Ext.
3x8
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.
