SWOD 12 Week Roadmap:
Phase 1 (Tempo and Connective Tissue Strengthening) Week COMPLETE
Phase 2 (Linear Progression) Week COMPLETE
Phase 3 (Clusters) Week 1/4
Phase 4 (Testing)
SWOD
A. Every 90 Sec x 6 Sets:
3-12 Chest to Bar Pull-Ups
B.Push Jerk 5 x 3
WOD:
AMRAP 8:
5 Renegade Rows (40/30)
50m Double DB Mixed Carry (40/30) *One DB Overhead, one DB at side