Saturday Morning Baseline

Swamp City Fitness – Swamp City WOD


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 15 (aim for a 40:20 work:rest ratio)

Min 1: KB Overhead Press

Min 2: KB Front Squat

Min 3: KB Row


Baseline (Time)

500 M Row or Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups or 10 Burpees

Leave a Comment

Your email address will not be published.

Related Posts

Sat 11/20

Primus Fitness – PrimusFit Conditioning Teams of 4 With a running clock, 10...