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 L sit hold
Strength
Turkish Get Up (build to a heavy single on each side)
Metcon
Metcon (Time)
3k row for time
except at 0m and 3km, perform 50 KB snatches and 5 burpees every 500m
Rx 53/35
Sx 35/26