Swamp City Fitness – Swamp City WOD
Warm Up
200 Meter Run
10 Beat Swings
10 Meter Inch Worms
5 Boot Straps
5 World Greatest Stretch (ea side)
10 Open Book (ea side)
100 Meter Overhead Plate Carry (10/15)
10 Wrist Rockers (forward/backwards)
Strength
Starting A New 9 Week Strength Cycle. Week 1 of 9
Superset the Following:
Front Squat (5 x 5 @50% of 90% of 1RM)
Sprints (No Measure)
Increasing Intensity Every Sprint from Cul-de-sac to Mailbox. Walk back to the gym for cool down.
50%, 75%, 95%, 100%, 110%
METCON (No Measure)
3 rounds
10 Push Press
20 Med Ball Cleans 20/14
Pick weight you can move on the Push Press for 3rounds
