Swamp City Fitness – Swamp City WOD
Warm Up
Set Clock for 8 Min:
20/16 Cal Bike
2 Min Dub Practice
10 Beat Swings
2 Slow and Lows
10 Side Lunges
3 Quad Stretch Toe Touch
10 Beat Swings
10 Push Ups
10 Squats
10 Jumping Lunges
2 Min Dubs Practice
Strength
26 Min to complete the following as a Superset
Back Squat (5 x 5 @ 70% of 1RM)
Bulgarian Split Squat (5 x 5 w/KB (53/44))
5 x 5
Ring Dips (5 x 5 Increase weight by 5 to 10 lbs over last week.)
Metcon (No Measure)
For Time:
15 WallBalls (20/14)
20 Pull Ups
25 Dubs or 60 Singles
30 Box Jump (30/24)
25 Dubs or 60 Singles
20 Pull Ups
15 WallBalls
