Swamp City Fitness – Swamp City WOD
Warm-up
400m row
10m samson stretch
10m inchworm
10m side lunge to squat
10s dead hang
10 strict hanging knee raises
10 KB deadlifts
10 KB high pull
10 KB goblet squat
10 american KB swings
Metcon (No Measure)
every 2 minutes (1:45 of work, 15s transition)
1: sand bag clean
2: 15m farmer carry
3: atlas stone lifts
4: 15m yoke carry
goal is reps of each station in the window
3 rounds through each station