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