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 5 @ 40%)
Superset with 20 DB box step ups (2 DBs)
Front Squat (1 x 5 @ 50%)
Superset with 20 DB box step ups (2 DBs)
Front Squat (1 x 5 60%)
Superset with 20 DB box step ups (2 DBs)
Metcon (Time)
FOR TIME
50-40-30-20-10
Alternating DB snatches
10-8-6-4-2
Double DB Devils Press
20 minute cap