Swamp City Fitness – Swamp City WOD
Warm Up
2 min bike
10m samson
10m inchworm
3 rounds:
10 slow squats
10 band goodmornings
20 band face pulls
Metcon
Metcon Part 1 (No Measure)
21-15-9
Deadlift (225/155)
bar facing burpees
Metcon part 2 (No Measure)
150/120 cal row
every 3 minutes perform 10 thrusters (95/55)
