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To SWOD or not to SWOD that is the question

By Amelia Munro

Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

SWOD

Overhead Squat (1RM )

then drop weight by 20% and do 3 x 3 at that weight

Strict Press (1RM )

then drop weight by 20% and do 3 x 3 at that weight

Fitness WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups