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Swamp City WOD – Sat, Jun 17

Swamp City Fitness – Swamp City WOD

Warm Up

15cal bike

squat stretch series

10 inchworm

lunge thoracic opener

PVC shoulder

15cal bike

Metcon (No Measure)

Part 1

2 min AMRAP each station

1: Axle Bar DL (185, 115, 75)

2: Sand Bag over yoke 20m shuttle (110/55)

3: DBL KB clean and press (55/35/25)

rest 3 minutes

Part 2: do reps at each station above for time

rest 3 minutes

Part 3: repeat part 1

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