Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 pike push-up with a leg kick
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (5 x 5)
5 sets of 5 reps at 70% of 1RM.
All 5 sets should be done at the same weight.
Log the weight lifted!
Metcon (Time)
FOR TIME
50 Hang power snatches (75/55)
50 OHS
EMOM 30 DU/60 SU
*starts with power snatches
15 minute cap
DO NOT PARTITION
