Swamp City WOD – Sat, Aug 13

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)