Swamp City WOD – Sat, Jan 21

Swamp City Fitness – Swamp City WOD


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

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