Swamp City Fitness – Swamp City WOD
Warm Up
3 rounds
300m row
10m inchworm
5 toe touch squats
10 beat swing
20 single unders
Strength
3 sets of 8-15 reps
Reverse Hyperextension with GHD
KB pendlay row (choose your own weight)
Metcon
Metcon (No Measure)
3 rounds for time; rest 1:1 after each round
50 double unders/100 single unders
40 alternating KB snatch (53/35)
30 burpees