Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
20 Dubs or 50 Singles
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Lunges
10 Down Dog Push Ups
10 Beat Swings
20 Dubs or 50 Singles
Strength
Week 6 of 6
Back Squats 7 Reps of the Following:
2 Rounds @ 75% of 1RM
2 Rounds @ 85% of 1RM
Superset the Following:
ME Calf Raises (KB or Hex)
ME Hex/Trap Bar Shrugs or KB Shrugs
ME DB or EZ Bar Tricep Ext
Bradshaw (Time)
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift (225/155 lb)
12 Pull-Ups
24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here