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 @ 70% of 1RM
All 5 sets should be done at the same weight.
Log weight lifted!
Metcon (Time)
FOR TIME
50 Burpee box jumps (24″/20″)
50 Renegade Rows (Row L + Row R + Push-up=1)
50 Pull-ups/ring rows
50 Double DB shoulder to overhead
22 minute cap
Partition how you see fit