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March 7, 2022

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

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