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Swamp City WOD – Sat, Nov 18

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

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