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Swamp City WOD – Wed, Jul 5

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

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