Swamp City Fitness – Swamp City WOD
Warm Up
40 Dubs or 100 Singles
10 Up Downs
6 Stationary Inchworms
10 Beat Swings
3 Slow and Lows
4 Sun Salutation Push Ups
3 Quad Stretch Toe Touch
10 Beat Swings
10 Drop Squats
20 Skater Hops
40 Dubs or 100 Singles
30 Sec Calf Stretch
Strength
Snatches
PVC Burgener Warm-Up
Empty Babell
5 Power Snatches
5 OH Squats
5 Full Snatches
work up to 75% of 1RM
10Min EMOM
1 Snatch + 1 OHS + 2Burpees over Bar
Metcon (Time)
3 Rounds for Time:
2 Turkish Get Ups (each side) (44/35)
10 Slam Balls (20)
20 Pull Ups
10 Slam Balls
100M Sled Push (3 Plates/ 2 Plates)
2 Rope Climbs