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)
Strength
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)