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#