Swamp City Fitness – Swamp City WOD
Warm Up
600m run or row
10m samson
10m inchworm
10 cossack squats
10 hanging scap shrugs
3 rounds
10 hollow rock
10 superman
Max L sit hold
Strength
Turkish Get Up (15 minutes to build to a heavy single on each side)
Metcon
Double KB DT
(like regular DT except KBs in each hand instead of a barbell)
5 Rounds For Time
12 Deadlifts (53/35lb)
9 Hang Power Cleans (53/35lb)
6 Push Jerks (53/35lb)