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I Am Tired…March 2, 2022

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

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