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Swamp City WOD – Fri, Oct 20

Swamp City Fitness – Swamp City WOD

Warm Up

5 Burpees

10 Beat Swings

10 Squats

10 Down Dog Push Ups

Wooden Rod

10 Pass Throughs

10 Around the Worlds

10 Snatch Press

10 OHS

10 Sots Press

10 Twisting Knee Raises

Strength

Week 1 of 6

25 Min to Complete:

Bench Press & Snatch

10 @ 45%

5 @ 65%

3 @ 75%

3 @ 85%

Superset:

8 Chest 2 Bar Pull Ups

Metcon (Time)

5 Rounds for time:

250M Row

5 Back Squat @45%

10 DB Curl to Arnold Press (25’s/15’s)

or Single arm KB (35/26) 10 each arm

20 Mt Climbers

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