Swamp City Fitness – Swamp City WOD
Warm-up
PVC routine
5 wide grip rig raises
10 beat swings
10 snatch grip RDLs
5 snatch grip high pulls
5 muscle snatches
5 OHS
Weightlifting
Snatches
15-20 minutes to work on:
Hang snatch + hang snatch + OHS
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Burpee Box Jumps
*2 wall walks after each set
16 minute cap
