Swamp City Fitness – Swamp City WOD
Warm-up
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
