Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
40 Sec Hang From Bar
3 Slow and Lows
20 Jumping Jacks
3 Quad Stretch Toe Touch
10 Beat Swings
8 Stationary Inch Worms
10 Up Downs
20 Mt Climbers
10M Forward Scoops
40 Sec Hang from the bar
Strength
Yolk Carries and Bench Press
Warm up Bench to 65% of 1RM
Warm up Empty Yolk Carries
4 Rounds Max Reps Bench
4 Rounds 30M (increasing weight each round)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
200M Run
20 T2B
20 Slam Balls
200M Run
40M Farmer Carries (70/53)
20 Alternating DB Snatches (35/25)
