Back Squat -
Work Up To 97% of 1RM
2 x 5 Reps @ 80%
Midline Work:
Yates Rows
3x10
Tempo Leg Raises (2:1:2)
3x6
Supine Ring Pull Ups
3x10
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.
