1RM OHS!!!! January 17, 2022

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 (1×1)

Metcon (Time)

30-20-10

Deadlifts (115/85)

Hang Power Cleans

Push Jerks

*only 1 barbell allowed*
18 minute cap