Swamp City Fitness – Swamp City WOD
Warm-up
600m row
3 rounds:
10m samson
10m inchworm
10 beat swings
10 cossack squats each side
Strength
catch up on any you missed from this week
Metcon
Metcon (AMRAP – Reps)
EMOM 20 minutes
1: Row :45s
2: max power cleans (95/55)
3: Assault bike :45s
4: max pull ups