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Swamp City WOD – Fri, Dec 16

Swamp City Fitness – Swamp City WOD

Warm Up

E2MOM

2 Min DUB Work

2 Min 3 Slow &Lows, 3 Quad Stretch Toe Touch, 10 Beat Swings

2 Min DUB Work

2 Min 10 Push Ups, 20 Mt Climbers, 5 Double TimeBurpees

2 Min Dub Work

Strength

Week 7of 9 Shoulder Press

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

Increase your weight by 5-10lbs over the last 3 weeks.

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

3 Strict Pull Ups

3 Power Cleans (135/95)

9 Air Squats

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