Swamp City Fitness – Swamp City WOD
Warm Up
Strength
Week 4 of 9
Superset the Following at 55% of 95% of 1RM:
5×5 Push Press Complex
GHD’s Start with 10, increase by 2 each round.
Sprints, Increase in Intensity
Metcon (Time)
5 Rounds for time:
4 Wall Walks
8 Front Squats (155/105)
12Box Jumps (24/20)
