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 (1 x 3 @ 70%)
Push Press (1 x 3 @ 80%)
Push Press (1 x 3+ @ 90%)
Goal is 3 or more reps!
Log weights lifted for each set as well as how many reps you got on the last set!
Metcon (Time)
FOR TIME
1000m run
80 American KBS (53/35)
60 KB Goblet Squats
40 Burpees
20 Double DB devils press
25 minute cap
Do not partition