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
Pull-ups (4 sets of max sets; as strict as possible)
attempt as strict as possible
use bands or jumping negatives if you don’t have strict
no ring rows
Metcon (No Measure)
Emom 24 minutes
1: Assault Bike cals 15/12
2: sand back bear hug hold max
3: Yoke Carry 100ft
4: Atlas Stone lifts
5: Rest