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 @ 80% of 1RM
Log weight lifted!
Superset with some core:
:60 center plank
60 russian twists with DB or KB
Metcon (Time)
4 RFT
400m run
20 pull-ups/ring rows
10 double DB devil’s press
22 minute cap