Swamp City WOD – Sat, Oct 28

Swamp City Fitness – Swamp City WOD


600m row

10 stationary inchworm

10 hanging scap shrugs

10 lunge thoracic rotations each side

10 wall facing squats


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

Metcon (AMRAP – Rounds and Reps)

part 1:

80/100 calories rowing or biking

every minute including 0:00 perform 3 push ups and 3 pull ups

rest 4 minutes after the last person is finished

then part 2:

25 wall walks

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