Swamp City Fitness – Swamp City WOD
Warm Up
25/20 Cal Bike
200M Run
3 Slow and Lows
10 Beat Swings
3 Quad Stretch Toe Touch
15/10 Cal Bike
200M Run
10M Samson Stretch
7 Stationary Inchworms
Strength
Back Squat Week 8of 9
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Scrooged (Time)
3 Rounds:
10 Thrusters (95/65)
20 Push Ups
10 Front Squats (95/65)
20 OH Lunges (25/10)
10 Cleans (95/65)
20 Push Ups
10 KB Swings (53/35)
