SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 4/4
Phase 2 (Linear Progression) Week 0/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Every 3 Minutes x 5 Sets:
Front Squat x 3 @ 33X1
BENCHMARK WOD:
“Karen”
150 Wallballs (20/14)