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Swamp City WOD – Fri, Jun 16

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

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