Swamp City Fitness – Swamp City WOD
Warm-up
400m run
50 lateral hops over line
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
5 narrow grip rig raises
50 lateral hops over line
5 quad stretch toe touch/leg
10 push-ups
10 good mornings
5 slow and lows
10 kipping beat swings
20 banded pull aparts in front
20 banded pull aparts behind neck
50 lateral hops over line
Strength
4-5 rounds (depending on time)
5 bench press @ 75%
10 ring dips
15 DB front raises
https://www.youtube.com/watch?v=xagEKj2yDc8
Metcon (Time)
FOR TIME
100 Alternating DB snatches
100 Double DB Shoulder to Overhead
EMOM 7 HRPU
*STARTS WITH HRPU
20 minute cap
Partition how you see fit
