Swamp City Fitness – Swamp City WOD
Warm Up
12Min EMOM:
10 Cal Row + 2 Burpees
10 Cal Bike + 10 Squats
8 Beat Swings + 20 Plank Jacks
Strength
Week 7of 9 Back Squat
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Increase your weight by 5-10lbs over the last 3 weeks.
Hump Day (Time)
For Time:
10 Rope Climbs
20 Tire Flips
400M Sled Push (4plates/3plates)
60 WallBalls
Break it up however you like