Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
40 Jumping Jacks
4 Breakdance Burpees
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
30 Sec Couch Stretch
Strength
Week 9 of 9
Superset the Following at 85% of Ypur 1RM 5×5
Front Squats
Sprints
Push Press Complex
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15′
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here