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
Skill
25 Min to work on the Following:
Handstands
Ring Muscle Ups
Pistols
Dub’s
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.
