Swamp City Fitness – Swamp City WOD
Warm-up
Death by burpees
Min 1: 1 burpee
Min 2: 2 burpees
Min 3: 3 burpees
Min 4: 4 burpees…
Go until you can no longer complete the amount of burpees that corresponds to that minute number
Once you are “out” meaning you do not successfully complete the correct amount of burpees in a minute, hop on the rower or assault bike until everyone is done
Stretch out after you are done with the burpees each minute. Slow and lows, rig raises, PVC stuff…
Weightlifting
Snatch BB warm up
2 rounds
10 snatch grip RDLs
5 snatch grip high pulls
5 muscle snatches
5 OHS
Take 15 minutes to work on squat snatches-no specific complex today
Metcon (Time)
FOR TIME
30-20-10-20-30
HRPU or HSPU with half the amount of reps (15-10-5-10-15)
Hang power snatches (75/55)
15 minute cap