Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
5 wide grip rig raises
10 beat swings
:30 couch stretch/leg
:30 ankle stretch on bench/leg
Overhead Squat (5×5)
Overhead Squats Week 6-DELOAD
5×5 @ 1st week’s weight (December 6)
10 FOR 10 (Time)
FOR TIME
10 Rounds
10 Air Squats
10 Push Ups
10 Pull Ups
22 minute cap