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1 RM Bench Press! June 2, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (1 x 1)

Shooting for a 1RM today!!

Log your weight that you get!!!

Metcon (Time)

4 RFT

20 Wall balls (20/14)

15/12 Cal row

10 Burpee box jumps (24″/20″)
16 minute cap

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