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