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3, 6, 9 damn, I am tired…February 2, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 narrow grip rig raises

10 good mornings

15 KBS swings

50 jumping jacks

5 KB strict press/arm

10 beat swings

15 BB push press

20 banded pull aparts in front

20 banded pull aparts behind the head

50 jumping jacks

Push Press (1×3 @ 70%)

Push Press (1×3 @ 80%)

Push Press (1×3+ @ 90%)

Log both your weight lifted and the number of reps you got.

Shooting for 3 or more!

Metcon (AMRAP – Rounds and Reps)

3 x 6 minute AMRAPs with 1 minute rest in between

3 Burpees

6 Toes to Bar/Knees to Elbow

9 Slam Balls
Score it total amount of rounds and reps you got.

Pick up where you left off each AMRAP

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