Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
PVC Routine
Burgener Warmup
10 OHS
10 Sots Press
10 Snatch Balances
Strength
23 Min to perform the following:
4 Rounds
8 Snatch Grip Push Press @50% of 1RM
5 OHS
10 PVC V-Ups
10 PVC Supermans
10 Superman Presses
Metcon (Time)
400M Run
2 Rope Up Downs
10 KB Swings
10 Slam Balls
400M Row
4 Rope Up Downs
20 KB Swings
20 Slam Balls
400M Run
2 Rope Up Downs
10 KB Swings
10 Slam Balls
For Time
20 Min Time Cap
