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)
Week 6-DELOAD
5×5 @ 1st week’s weight (December 6)
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
40 DU/80 SU
30 Wall Balls (20/14)
200m run with wall ball
10 Burpees
