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 (1 x 5 @ 75%)
Front Squat (1 x 3 @ 85%)
Front Squat (1 x 1+ @ 95%)
Goal is 1 or more reps!
Log weights lifted for each set as well as how many reps you got on that last set!
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
200m run after each set
22 minute cap
