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 (5 x 5 )
5 sets of 5 reps at 75% of 1 RM
All 5 sets should be completed at the same weight.
Log weight lifted!!!!
Metcon (Time)
FOR TIME
800m run
THEN
15 rounds
5 Wall Balls (20/14)
3 Toes to Bar/K2E
1 Power Clean (135/95)
THEN
800m run
25 minute cap