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 (5 @ 40%)
Front Squat (5 @ 50%)
Front Squat (5 @ 60%)
Superset all working sets with the following:
10 DB Front Squats
20 DB Step Ups
(3 total supersets)
Metcon (Time)
FOR TIME
100 burpee box jump overs (24″/20″)
E2MOM 30 DU/60 SU
*STARTS WITH JUMP ROPES*
20 minute cap