Swamp City WOD – Wed, Jan 25

Swamp City Fitness – Swamp City WOD

Warm Up

20/16 Cal Bike

40 Ab Mat Sit Ups

10 Beat Swings

10M Samson Stretches

3 Quad Stretch Toe Touch

7 Stationary Inch Worms

5 Squats

5 Drop Squats

10 Side Lunges

20 Skater Hops

10 Empty Bar Strict Press


This will be week 3of an 8 week5x5 Lifting Program.

25Min to Complete

Warm Up to 85% of your 1RM for each movement.

5×5 Split Jerks

5×5 Front Rack Lunges

Metcon (No Measure)

For Time:

6 Back Squats (185/145)

200M Run

20M Sandbag Drag

12 Back Squats

400M Run

20M Sandbag Drag

18 Back Squats

600M Run

20M Sandbag Drag

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