Swamp City Fitness – Swamp City WOD
Warm Up
400m run or row
10m samson
10m inchworm
10 hanging scap shrugs
2 rounds of:
20m walking lunge
10 pull ups (strict, band assisted, jumping negative)
10 up downs
Metcon
EMOM 24
1: max abmat sit ups
2: Overhead squat x8 reps
3: Shoulder to overhead x8 reps
4: max assault bike cals
5: rest