“SWAT WOD 001” (Special Weapons And Tactics) is a term for law enforcement units which use specialized or military equipment and tactics in the United States.

Baseline & Warm up: ROM Drills ~5 minutes

Benchmark: 3x Rounds - Cindy

SWAT WOD:
For Time (20 minute time-cap)
1 Mile Run
20 Pull Ups
50 Sit Ups
50 Push Ups

Heavy Carry “Diane”
3x Rounds
1x Stair Climb #AHAFP
21-15-9 reps: Push Ups

Strength + Work Capacity:
4x Rounds
10x Push ups
15x Sandbag Situps
5x Sandbag Burpee + Back Squat
100 Meter Sandbag carry
10x Box jumps
**use weight vest if you have one

Stretch + Hydrate & Fuel