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- 2017 Holiday Food Drive is now until Nov 24th. CLICK HERE for more info
SWOD 11 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week 3/3
Phase 2 (Linear Progression) Week 1/4
Phase 3 (Clusters) Week 0/4
Phase 4
SWOD (18 min):
Deadlift:
Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5
WOD
3 Rounds for time of:
7 Strict Pullups
14 Unbroken Russian Swings (70/53)
7 Deadlifts (185/125)
14 Lateral Burpees over Bar