Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
10 beat swings
20 banded pull aparts
:30 couch stretch/leg
:30 ankle stretch on bench/leg
Front Squat (1 x 1)
FIND THAT 1 REP MAX!!! AND LOG IT!!!
Metcon (Time)
FOR TIME
1000m Row
80 Alternating DB snatches
60 DB thrusters (2 DBs)
400m run
20 Double DB devil’s press
22 minute cap
