Swamp City WOD – Wed, May 3

Swamp City Fitness – Swamp City WOD

Warm Up

12/16 Bike

10 Beat Swings

10 Meter Bear Crawls (Forward and Backwards)

10 Reverse Lunges

10 Seated Leg Raises over KB (ea side)

10 Banded Pass Through

10 Banded Around the Worlds

1 Turkish Get Up (ea side)


Take 22 Min to astablish new 1RM’s for the following:

Snatch (Establish a 1RM for Snatch
No Complex, Just Snatch)

Bulgarian Split Squat (Establish a Safe 3RM for each leg)

Metcon (No Measure)

3 Rounds:

15 WB (20/14)

15 Hanging Power Snatch (95/65)

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