Swamp City WOD – Fri, Jul 21

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

PVC Routine


Week 1 of 6

Back Squats 5 Reps of the Following:

2 Rounds @ 45% of 1RM

2 Rounds @ 55% of 1RM

2 Rounds @ 65% of 1RM

Superset the Following:

12 Calf Raises (KB or DB)

14 DB or KB Shoulder Shrugs

Note: Start with Squats, End with Squats. The superset work is only 5 rounds.

Badger (Time)

3 rounds for time of:

30 squat cleans

30 pull-ups

Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

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