Swamp City Fitness – Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 quad stretch toe touch
10 beat swings
50 jumping jacks
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
50 jumping jacks
20 banded pull-aparts in front
20 banded pull-aparts behind neck
Bench Press (5×5)
5×5
*Increase 5-10% from last week
Superset with 5×5 strict chin ups (weighted if capable) or 5×5 parallel to ground ring rows…MAKE THEM HARD!!!!
This will be our last week to increase. We will deload next week, and then max out the following week!
Metcon (Time)
FOR TIME
100 Thrusters (75/55)
*E2MOM 5 burpees. You START with burpees
20 minute cap