Swamp City Fitness – Swamp City WOD
Warm Up
Bike 10/12 Cal
10 Jumping Jacks
10 Burpees
10 meter Toy Soldier with 2 Squats
10 meter Crab walk
10 meter Bear crawl
With an Empty Barbell:
10 Good mornings
10 Bulgarian Deadlifts
10 Back Squats
5 Clean Pulls
5 Hang Cleans
5 Cleans
Strength
Take 20 Min to establish a 1RM for the Following:
Back Squat (1RM)
Metcon (Time)
Linda
10-9-8…4-3-2-1
Deadlift (11/2 Bodyweight)
Bench Press (Bodyweight)
Clean (3/4 Bodyweight)
RX- As written
Sc- Pick weights that you can move through the rounds
Larger Class may have to start athletes at different movements.