Swamp City Fitness – Swamp City WOD
Warm-up
9:00-9:15
3 rounds:
10 calorie assault bike
10 beat swings
10 RDL
10 back squat
10 push press
Strength
9:15-9:30
do any strength section from this week that you missed
Metcon
Metcon (3 Rounds for reps)
AMRAP 4 x 3 rounds
15 cal row
15 thruster (95/65)
AMRAP abmat sit up in the remaining time
rest 3 minutes between each round
