Blog

Swamp City WOD – Fri, Oct 28

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

3 Rounds:

10 Squats

10 Side Lunges

5 Stationary Inch Worms

10 Beat Swings

500M Row

Strength

Overhead Squat

Build up to your 1RM

Superset: 4 Rounds

20 Mt Climbers

8 Ring Dips

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Leave a Comment

Your email address will not be published.

Related Posts