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Swamp City WOD – Sat, Oct 14

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

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