Swamp City WOD – Sat, Nov 11

Swamp City Fitness – Swamp City WOD


3 rounds to warm up:

10cal bike or row

30s dead hang

5 deep lunge thoracic rotations each side

5 wall facing overhead squats

10 single leg calf raises (each side)


Constantly varied, functional movements executed at high intensity across broad time and modal domains

Metcon (4 Rounds for time)

4 rounds with 2 minutes of rest between each round

400m run

5 strict pull up/band assisted/jumping negatives (no ring rows)

10 toes to bar/knees to elbows/knee to 90 deg)

15 ground to overhead (95/65)

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