Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
50 lateral hops over line
:10 hang
5 quad stretch toe touch
10 beat swings
50 lateral hops over line
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
50 lateral hops over line
20 banded pull-aparts in front
20 banded pull-aparts behind neck
200m run or row
Bench Press (5 x 5)
Deload! 5 sets of 5 reps at 60% of 1RM
Superset with:
20 DB curls (total)
20 lemon squeezers
Metcon (Time)
5 RFT
50 DU/100 SU
25 Wall Balls (20/14)
10 Double DB devils press
20 minute cap