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
