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
Strength
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.
