Swamp City Fitness – Swamp City WOD
Warm Up
1000m Row
3 rounds for quality:
10 good morning
10 slow and low squats
10 ring rows/pull ups
Metcon
EMOM (AMRAP – Reps)
32min EMOM
1: 12/8 cal assault bike
2: Sled Push x15m (3/2 plates)
3: Max Wall Balls (20/14)
4: Sled Drag x15m (3/2 plates)