Swamp City WOD – Sat, Mar 25

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


Turkish Get Up (build to a heavy single on each side)


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

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