Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
10m bear crawl
10m Samson stretch
5 quad stretch toe touch each leg
10 beat swings
10 air squats
50 jumping jacks
10 BB RDLs
10 BB hang muscle cleans
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Scroll down to “About the Wod” on this link to read the background.
https://wodwell.com/wod/hotshots-19/
