Swamp City Fitness – Swamp City WOD
Warm Up
If you arrive early do 60 Sit ups because you are awesome!
250M Row
30 DUBS or 70 Singles
PVC Routine
10 Behind the Head Snatch Press (PVC)
10 OHS (PVC)
10 Snatch Balances (PVC)
10 Beat Swings
30 DUBS or 70 Singles
Strength
Week 2 of 8 of a 5×5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×4 Snatch Grip Behind The Head Push Press
5×2 OHS
5×2 Snatch Balances
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″