Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Beat Swings
PVC Routine
10 Beat Swings
Strength
28 Min to complete the Following:
Back Squat (5 x 5 @ 50% of 1RM)
Ring Dips (5 x 5 No Weight
Keep Feet Under the Body Apply Pressure with Legs as Needed)
Snatch (Complete the following as a Complex:
40% of 1RM Snatch
– Snatch Liftoff to Knee
– Power Snatch from the Knee
– Overhead Squat
– Snatch)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups