Swamp City Fitness – Swamp City WOD
Warm Up
600m row
10m inchworm
10m samson
10 lunge thoracic rotations
–
5 rounds (increase weight/intensity each set)
15 cal bike
10 strict press
10 bent over row
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Metcon (No Measure)
28-21-15-9-6
row calories
sand bag clean
5 wall walks between each round
