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1 RM FRONT SQUAT…March 21, 2022

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

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