Swamp City Fitness – Swamp City WOD
Warm-up
30 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
5 quad stretch toe touch
30 jumping jacks
10m duck walk
10m bear crawl
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
30 jumping jacks
Metcon (Time)
FOR TIME
Buy In
58 Row calories or double pond run
THEN
11 Rounds of 5 reps and then 1 round of 3 reps of everything:
5 Deadlifts (95/65)
5 Hang power cleans
5 Shoulder to overhead
5 Back squats
5 Sledgehammer swings/each arm
5 American KBS (53/35)
5 Goblet Squats
5 HRPU
Buy Out
58 cal row or Double pond run PLUS once around the building to get ready for next year.
I am really not sure how long this will take. Ask Larry!!!! I am going to put a 40 minute cap on this.