Swamp City Fitness – Swamp City WOD
Warm Up
10m samson
10m inchworm
2 rounds
10 cossack squats
10 blackburns
10 hanging scap shrugs
2 rounds
10 hollow rock
10 superman
Max hanging L sit hold
Strength
Choose your own. 20 minutes
Metcon (No Measure)
4 rounds of:
200m strongman station (yoke, sandbag, sled drag, farmer carry)
15/12 cal assault bike or row
