Swamp City WOD – Fri, Jan 27

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

3 Slow and Lows

10 Beat Swings

8 Turkish Getups (light weight kb)

3 Quad Stretch Toe Touch (each leg)

6 Drop Squats

6 Drop Lunges

3 Wide Grip Rig Raises

8 Breakdance Push Ups


Week 3of 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

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.

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