Swamp City Fitness – Swamp City WOD
Workout Option 1
The Waterboy (Distance)
Freedom (RX’d)
20 sets
30-seconds Max Distance Machine
30-second Rest
Independence
No Change to Workout
Liberty
No Change to Workout
No Target Score, just move!
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
In remaining time:
1,000m Ski or Row
100ft Bear Hug Sandbag Carry (150/100)
30 Sec Active Hang on Pull Up Bar
*If heavy sandbags are not available, sub barbell front rack carry [185/125] or DB front rack carry (50s/35s)
