Swamp City WOD – Sat, Oct 7

Swamp City Fitness – Swamp City WOD


4 rounds

300m row

10 good mornings (start body weight, add resistance)

10 squats

5 lunges each leg

5 inch worms

Push Press

build to a heavy 5 rep

Metcon (No Measure)

300 weighted box step ups (53/35; 24/20in)

every 2 minutes not including 0:00 stop and perform 2 sand bag cleans

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts