Swamp City WOD – Fri, Sep 8

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

30 Jumping Jacks

10 Beat Swings

10 Squats

10 Lunges

10 Down Dog Push Ups

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Side Lunges

10 Drop Squats

20 Skater Hops

3 Wide Grip Rig Raises


Week 1 of 5

50% of 1RM (snatch) Perform the following as a Complex:

4 Rounds:

2 Snatch Grip Lift Offs with 2 sec pause

3 Snatch Grip Deadlifts (slow)

4 Snatch Grip High Pulls

Superset: (from the rack with second bar)

50% of 1RM (santch)

4 Snatch Grip Push Press from Back Rack


Morrison (Time)

50-40-30-20-10 Reps For Time

Wall Ball Shots (20/14 lb)

Box Jumps (24/20 in)

Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

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