Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
Shoulder Circles
Beat Swings
4 Pike Push Ups
4 Breakdance Burpees
2 Slow and Lows
2 Quad Stretch Toe Touch
Bergener Warm-Up w/PVC
Skill
Snatch For Fun
Warm up your snatch to 65% of your 1RM:
4 Rounds of 6 Snatches + 4 Overhead Squats
Superset:
4 Handstand Kickups or 1qty 30 Sec Handstand Hold
Dread the Shred (Time)
For Time
100 Abmat Situps
50 Deadlifts (135/95)
50 Alternating DB Snatches (35/25)
Break it up however you like
