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