Swamp City Fitness – Swamp City WOD
Warm Up
4 rounds for quality
10 cal row
10 squat
10 good morning (start with BW, progress to barbell)
5 muscle clean
Strength
catch up on missed items this week
Metcon
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
