Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 GHD’s
PVC Routine
Strength
Cleans:
3 x 8 @ 65%
Push Press:
3 x 8 @ 65%
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
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