Swamp City Fitness – Swamp City WOD
Warm-up
400m run
30 jumping jacks
:10 hang
5 quad stretch toe touch/leg
10 beat swings
30 jumping jacks
5 slow and lows
5 narrow grip rig raises
10 push-ups
10 kipping beat swings
20 banded pull aparts in front
20 banded pull aparts behind neck
30 jumping jacks
Strength
4-5 rounds
3 Bench press @ 85%
10 DB seated strict press (2 DBs at a time)
Max set strict pull-ups/ring rows
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Double DB devils press
200m run after each set (ends with 200m run)
22 minute cap
