Swamp City Fitness – Swamp City WOD
Warm-up
50 DU/100 SU
:10 hang
5 narrow grip rig raises
10 good mornings
10 beat swings
50 DU/100 SU
5 slow and lows
10 kipping beat swings
10 jump squats
10 DB shoulder press
20 banded pull aparts in front
20 banded pull aparts behind the head
50 DU/100 SU
Push Press (1 x 1)
FIND THAT 1 REP MAX!!! AND LOG IT!!!
Metcon (Time)
FOR TIME
50 American KBS (53/35)
50 DU/100 SU
50 KB Goblet Squats
50 DU/100 SU
50 Burpees
50 DU/100 SU
50 KB Goblet Lunges
50 DU/100 SU
50 T2B/K2E
50 DU/100 SU
20 minute cap
Cool Down
400m farmer carry-2 KBs