Swamp City WOD – Fri, Dec 2

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