Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Push Ups
10 Beat Swings
10 Squats
200M Run
10M Inchworms
10M Forward Scoops
10 Beat Swings
5 Sun Salutation Push Ups
Strength
This is week 3 of an 8 week 5×5 Lifting Cycle.
28 Min to Complete
Warm up to 85% of your 1RM for each Movement
Bench Press: 5×5
Bent Over Bar Row: 5×5
Deadlifts: 1×5
Deadlifts are only 1 round of 5 allowing more time to warm them up as you cycle through the other lifts.
Metcon (Time)
4 Rounds for time:
10 Reverse Lunge Wall Balls
200M Run or Row
10 T2B
RX+ add a 5M Handstand Walk
Reverse Lunge Wallballs
