Swamp City Fitness – Swamp City WOD
Warm Up
200 Meter Run
10 meter Inch Worm
10 Beat Swings
100 meter Row
5 Boot Straps
30 Sec Pigeon (ea side)
100 meter Suite Case carry (moderate weight)
2 Rounds:
10 KB Deadlifts
10 KB Swings (Russian)
5 KB Thrusters
Strength
28 Min to Complete the Following as a Superset:
Back Squat (5 x 5 @ 80% of 1RM)
Strict Press (5 x 5 @ 80% of 1RM)
Bulgarian Split Squat (5 x 5 @ the Heaviest Weight Capable with Good Form )
5 x 5
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
500 Meter Buy In:
Remaining Time
12 KB Deadlifts (50/35)
9 KB Swings (50/35)
6 KB Thrusters (50/35)