Swamp City Fitness – Swamp City WOD
Warm Up
5 Burpees
10 Beat Swings
10 Squats
10 Down Dog Push Ups
Wooden Rod
10 Pass Throughs
10 Around the Worlds
10 Snatch Press
10 OHS
10 Sots Press
10 Twisting Knee Raises
Strength
Week 1 of 6
25 Min to Complete:
Bench Press & Snatch
10 @ 45%
5 @ 65%
3 @ 75%
3 @ 85%
Superset:
8 Chest 2 Bar Pull Ups
Metcon (Time)
5 Rounds for time:
250M Row
5 Back Squat @45%
10 DB Curl to Arnold Press (25’s/15’s)
or Single arm KB (35/26) 10 each arm
20 Mt Climbers
