Swamp City Fitness – Swamp City WOD
Warm-up
600m run or row
10m samson
10m inchworm
3 rounds
20 band good morning
20 band face pull
Strength
5 rounds without letting go of the bar at the heaviest weight you can do
5 deadlifts
5 bent rows
5 front squat
5 strict press
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 deadlifts (~50% of 1RM)
5 pull ups/10 ring row
10 burpees over the bar
