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 (1×3 @ 70%)
Front Squat (1×3 @ 80%)
Front Squat (1×3+ @ 90%)
Shooting for 3 or more reps. Log both the weight lifted and how may reps you got!
Metcon (Time)
FOR TIME
50 Power Cleans (115/85)
50 HRPU
50 Box Jumps (24″/20″)
50 Pull-Ups/Ring Rows
E2MOM 5 bar-facing burpees
MUST COMPLETE ALL 50 REPS BEFORE MOVING ONTO NEXT MOVEMENT
*Does NOT start with burpees, so get a lot done in those first 2 minutes!
22 minute cap