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May 11, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (3 x 3)

3 sets of 3 reps at 85% of 1RM

Superset with:

10 Deficit push-ups

10 Single Arm DB Bent Over Rows

Metcon (Time)

FOR TIME

30-20-10

Front Squats (75/55)

Box Jump Overs (24′”/20″)

*400m run after every set
20 minute cap

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