Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
15/12 Cal Bike
PVC Routine
Strength
Shoulder Press Week 5 of 9
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Angelina’s Bain (Time)
60 Wallball (20/14)
600M Run
40 Wallball
400M Run
20 Wallball
200M Run
12 Min Time Cap
