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Grippy saturday

Swamp City Fitness – Swamp City WOD

Warm-up

1000m Row (run if too many people)

10s hang

10 good morning

10m inch worm

20s hang

10 KB RDL

10m samson stretch

30s hang

10 single leg KB RDL

10m bear crawl

Strength

A: Turkish Get Up

3 sets of 3 each arm

B: Pull-ups

3 max sets of the most strict pull ups you can do

Metcon

600m row buy in

50 sit ups

50 double KB thruster

50 double kb clean

50 sit ups

600m row cash out (send it)

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