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9/11 Tribute (a day early)…September 10, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

:10 hang

30 jumping jacks

5 slow and lows

10 beat swings

5 BB thrusters

5 BB power cleans

5 BB good mornings

5 BB push jerks

:30 calf stretch/leg

Get everything out for the wod: Plates, Box, Mat for HSPU/HRPU, KB

Metcon

2001 meter Run (3 600m runs + 200m)

11 Box Jumps (30/24 in)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups (SX: pull ups or ring rows)

11 Power Cleans (175/115 lb)

11 Handstand Push-Ups (SX: HRPU)

11 Kettlebell Swings (2/1.5 pood) (70/53)

11 Toes-to-Bars

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Run (run the mile loop from Murph plus a 400m)

*Use one barbell and add and strip off weight as you get to the movements*

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