Swamp City Fitness – Swamp City WOD
Warm Up
15/12 Cal Bike
40 Jumping Jacks
10M Samson Stretch
10M Inchworms
10M Bear Crawls
10M Froggers
10 Beat Swings
10M Over the Fence Side Lunges
10M Forward Scoops
10M Burpee Broad Jumps
10 Down Dog Push Ups
10 Beat Swings
Strength
While resting between rounds of cleans and push press perform the following superset for 3 rounds:
10 Alternating T2B
10 Bulgarian Split Squats
Clean (Test for 1RM)
Take your time to work up to your 1RM safely. When you get over 80% make sure a coach is watching.
Push Press (Work up to your 1RM safely. Remember not to jerk. This is a push then press only. Make sure a coach is watching when you get over 80%.)
Metcon (Time)
3 Rounds:
10 Burpee Box Overs (24/20)
3 Snatches (95/65)
3 OHL (each leg)
5M Handstand Walk or 2 Wall Walks
30 Dubs or 70 Singles