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:
Every 3 Minutes x 4 Sets:
Back Squat x 5 @ 33X1
WOD:
AMRAP 11:
10 DB Hang Power Cleans (30/20)
12 Alt Reverse Front Rack Lunges (20/20)
10 Toes to Bar
*RxA: (40/30)