4.1.13 SWOD


  • Work up to 3 rep max in Thruster
  • Take 3-4 minutes rest b/t all heavy sets (aka non warm-up sets)


  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep, 45#), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Adjust weights as necessary for your strength level. If you are uncomfortable with dumbbell power snatch, sub 10 reps of upright row (65#).

Post times of conditioning workout to comments.


  • I took this picture at a gas station yesterday; hopefully this describes how you feel after today’s SWOD.

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