Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
PVC Routine
Burgener Warm Up w/PVC
10 Overhead Squats w/PVC
8 Breakdance Burpees
Gymnastics
Rope Climbs and Handstand Progressions
Safety Roll Work
Metcon
4 Rounds for time
1 Rope Climb
2 Snatches (95/65)
4 Overhead Squats
6 Burpees Over Bar
200 M Run