Swamp City Fitness – Swamp City WOD
Warm Up
Same as Thursday
Strength
Week 6 of 9
Perform the following as a superset @85% of 95% of your 1RM
Bench Press
GHD’s
Deadlift
GHD’s start at 10 AND INCREASE BY 2 EACH ROUND INCLUDE WARMUP ROUNDS
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Learn more about the 19 Firefighters who made the ultimate sacrifice.
Here