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 (5 x 5)
5 x 5 @ 80% of 1RM
All 5 sets should be completed at the same weight.
Log the weight lifted!
Metcon (Time)
4 RFT
400m run
10 pull-ups/ring rows
20 push ups
30 air squats
25 minute cap