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Swamp City WOD – Sat, Oct 8

Swamp City Fitness – Swamp City WOD

Warm-up

3 minute Row

10 PVC pass through

10/10 around the world

10 slow and low squat

3 rounds

8 good morning

8 muscle clean

8 strict press empty bar

Weightlifting

Build to a heavy single Power Clean and Jerk

Clean and Jerk (Build to a heavy single Power Clean and Jerk)

Metcon

EMOM 28 minutes (No Measure)

1: 15/12 calorie Row

2: 1 round of DT Rx 155/105 (12 deadlift, 9 Hang Clean, 6 shoulder to overhead)

3: 14/11 calorie Assault bike

4: rest

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