Swamp City Fitness – Swamp City WOD
Warm Up
10m samson
10m inchworm
10 hanging scap shrugs
20m walking lunge
10 pull ups (strict, band assisted, jumping negative)
10 up downs
4 rounds of 5 reps for qualitywith empty bar
Romanian Dead lifts
Muscle Clean
Front Squat
Overhead Press
Metcon
600m Run
21-15-9
Cleans (135/95)
Pull Ups
4 minute rest
21-15-9
Shoulder to Overhead (95/65)
Bar facing burpees
600m Run
