Swamp City WOD – Fri, Mar 17

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Beat Swings

PVC Routine

10 Beat Swings


28 Min to complete the Following:

Back Squat (5 x 5 @ 50% of 1RM)

Ring Dips (5 x 5 No Weight
Keep Feet Under the Body Apply Pressure with Legs as Needed)

Snatch (Complete the following as a Complex:
40% of 1RM Snatch
– Snatch Liftoff to Knee
– Power Snatch from the Knee
– Overhead Squat
– Snatch)

Fran (Time)

Thrusters, 95# / 65#

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