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)
