Swamp City WOD – Tue, Dec 13

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


Snatch For Fun

Warm up your snatch to 65% of your 1RM:

4 Rounds of 6 Snatches + 4 Overhead Squats


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

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