Announcements:
- Saturday is the 2nd annual SDPD Officer JD DeGuzman Memorial WOD. It will take place at the Miramar location at 9am. Uptown and Mission Gorge will be closed.
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 2/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
A. EMOM 6:
1) Weaker Leg Staggered Stance RDL x4-6 @ 40X1
2) Stronger Leg Staggered Stance RDL x (match number of weaker) @ 40X1
B. EMOM 9:
Minutes 1,2,3: Snatch x 3
Minutes 4,5,6: Snatch x 2
Minutes 7,8,9: Snatch x 1
*Power or Squat
WOD:
3 Rounds:
10 Hang Snatches (115/75) *Power is acceptable
50 Double Unders