Swamp City WOD – Sat, Apr 8

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


Turkish Get Up (15 minutes to build to a heavy single on each side)


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)

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