Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
PVC Routine
Strength
Establish your heaviest PushPress Complex:
2 Push Press
2 Back Rack Push Press
2 OHS
2 Lunges
Mailbox Sprints with each round. Increase in intensity.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here