Swamp City Fitness – Swamp City WOD
Warm Up
20 cal bike
10 child’s pose to press ups
10 lunge thoracic rotations each side
10 low and slow squats
wrist stretch series
–
4 rounds with empty bar
5 RDL
5 front squat
5 strict press
5 back squats
–
Metcon (No Measure)
part 1:
15 minutes to perform
5 working sets of the complex ~70% of 1RM C&J
clean deadlift pause at knee + hang power clean + jerk
part 2:
3 sets of the chipper
rest 2 minutes between rounds
40 KB swing
30 barbell lunge
20 abmat sit up
10 TTB