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20 is A LOT of REPS…February 28, 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 3 @ 70%)

Front Squat (1 x 3 @ 80%)

Front Squat (1 x 3+ @ 90%)

Goal is 3 or more reps.

Log all weights lifted for each set as well as how many reps you got on the last set

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200m run

20 Pull-ups/ring rows

20 Empty BB thrusters (45/35)

20/15 Calorie row

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