Swamp City Fitness – Swamp City WOD
Warm-up
50 DU/100 SU
:10 hang
5 narrow grip rig raises
10 good mornings
10 beat swings
50 DU/100 SU
5 slow and lows
10 kipping beat swings
10 jump squats
10 DB shoulder press
20 banded pull aparts in front
20 banded pull aparts behind the head
50 DU/100 SU
Push Press (5 @ 40%)
Push Press (5 @ 50%)
Push Press (5 @ 60%)
Superset all working sets with the following:
Max set strict chin ups/ring rows
15 HRPU or 10 HSPU
Metcon (Time)
FOR TIME
150 wall balls (20/14)
Every break 200m run
20 minute cap