SWOD and WOD Demo:

SWOD:

Stone 2 Shoulder*-3
Dumbbell Renegade Rows-16(8L/8R)-AHAP
Hammer Strikes**-24(12L/12R)

x5 Rounds:
(Scaled: *Sand Bag to Shoulder, Sand Bag Clean/**Med Ball Slam)
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WOD:

Front Rack Lunges*-12(6L/6R)-135#M/95#W
Ring Dips**-12

AMRAP-20min:
(Scaled: *Bodyweight/KB or DB Lunges/**Hindu Push Up, Decline Push Up or any Push Up. Scale the Time if needed: 10min, 12min or 15min AMRAP)
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