Swamp City Fitness – Swamp City WOD
Warm-up
3min Assault Bike
10s hang
10m Samson
10m inchworm
10 hanging scap shrug
10m bear crawl
10m spiderman
10 3s pause hanging knee raise
EMOM
EMOM 15 (aim for a 40:20 work:rest ratio)
Min 1: KB Overhead Press
Min 2: KB Front Squat
Min 3: KB Row
Metcon
Baseline (Time)
500 M Row or Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups or 10 Burpees