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Swamp City WOD – Fri, Jan 20

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″

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