Swamp City Fitness – Swamp City WOD
Warm-up
400M Run or Row
5 Slow and Lows
5 Berserker Lunges
10 Sec Dead Hang
10M Bear Crawl
10M Monkey Crawl
10 Beat Swings
5 Jumping Berserker Lunges
5 Pike Push Ups
3 Quad Stretch Toe Touch (each leg)
10 Kipping Beat Swings
Skill
Burgener Warm-up w/PVC
Burgener Warm-up Empty Bar
Those of you more proficient with Snatch Begin working up to 60% of your 1RM and work on the following complex:
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 High Hang Snatches
3 Snatches
Metcon
4 Rounds:
2 Wall Walks
4 Snatches
6 Burpees over Bar
8 Wall Balls
4 Pull Ups
