Swamp City Fitness – Swamp City WOD
Warm Up
3 rounds
400m row
5 inch worm
10 squat
15 RDL
then
3 rounds with the empty bar without putting it down
5 RDL
5 power clean
5 front squat
5 strict press
Metcon (No Measure)
part 1:
20-15-10-5
cleans (95/65)
jerks (95/65)
run 200m after each round
rest 5 minutes
part 2
21-15-9
bent over/pendlay row
burpees
