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Swamp City WOD – Thu, Jan 5

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

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