Swamp City WOD – Tue, Apr 25

Swamp City Fitness – Swamp City WOD

Warm Up

200 Meter Row

20 Flutter Kicks

10 KB Romanian Deadlifts

30 Jumping Jacks

10 Beat Swings

10 Banded Pass Throughs

10 Banded Around the World

With an Empty Barbell:

5 Deadlifts

5 Muscle Cleans

5 Hanging Power Cleans

5 Front Squats

5 Push Press


25 Min to work on the Following:


Ring Muscle Ups



METCON: (No Measure)

EMOM X 15 minutes

1 Deadlift (155/105)

1 Hanging Power Clean (155/105)

1 Front Squat (155/105)

1 Push Press (155/105)
Note: Pick a weight you can move well for 15 rounds.

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