Swamp City Fitness – Swamp City WOD
Warm-up
50 DU/100 SU
:10 hang
5 narrow grip rig raises
10 good mornings
10 beat swings
50 DU/100 SU
5 slow and lows
10 kipping beat swings
10 jump squats
10 DB shoulder press
20 banded pull aparts in front
20 banded pull aparts behind the head
50 DU/100 SU
Push Press (1 x 5 @ 65%)
Push Press (1 x 5 @ 75%)
Push Press (1 x 5+ @ 85%)
Goal is 5 or more reps!
Log weights lifted for each set as well as the amount of reps you got for the last set!
Metcon (AMRAP – Reps)
4 rounds
:40 Max hang power cleans (75/55)
:20 Transition to next movement
:40 Max front squats (75/55)
:20 Transition
:40 Max DU/SU
:20 Transition
Keep a running total as your score is total reps after all 4 rounds
