Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m inchworm
10m perfect stretch
5 slow and lows
10 beat swings
10 jump squats
5 berzerker lunges
10 kipping beat swings
10 pike pushup with leg kick
5 narrow grip rig raises
200m run
Strength
Push Press-Week 5
4 sets of 7
**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here