Swamp City Fitness – Swamp City WOD
Warm-up
60 Jumping Jacks
PVC Routine
Strength
Week 3 of 9 Week Bench Press Cycle
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Metcon
For Time:
6 Tire Flips
6 Rope Climbs
6 Heavy Sled Pushes or 3 Yoke Carries (20M)
20 KB Swings
4 Tire Flips
4 Rope Climbs
4 Heavy Sled Pushes or 2 Yoke Carries (20M)
20 KB Swings
2 Tire Flips
2 Rope Climbs
2 Heavy Sled Pushes or 1 Yoke Carry (20M)
20 KB Swings
