Swamp City Fitness – Swamp City WOD
Warm Up
200M Run or Row
10 Beat Swings
10 Starfish Toe Touch
10 Push Ups
10 Squats
10 Beat Swings
10M Samson Stretch
10M Forward Scoops
2 Slow and Lows
2 Quad Stretch Toe Touch (each leg)
10 Beat Swings
6 Stationary Inchworms
10 Good Mornings
200M Run or Row
Strength
Week 9 of 9
Superset the Following @ 85% of 1RM 5×5
Bench Press
GHD
Deadlift
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
200M Run
2 Wall Walks or 10′ Handstand Walk
10 T2B
20 Wallballs
30 Dubs or 75 Singles
