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Saturday Morning Baseline

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

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