Announcements
- Thursday August 24 is Bring a Friend Day! Bring a buddy for a beginner friendly workout!
SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week 2/4
Phase 3 (Clusters) Week 0/4
Phase 4 (Testing)
SWOD:
Clean Grip Deadlift:
Work up to a tough 5 (beat last week)
Then, 2 x 5 @ 90% of the tough 5
WOD:
Every 4 Minutes x 3 Sets:
15 Sprawl Box Hops (20” box)
10 Unbroken High Hang Power Cleans (50% of your 1RM*
100m Run
*If the bar stops moving at all, rest or dropped, 4 burpee penalty
Score=Slowest Round