Swamp City Fitness – Swamp City WOD
Warm-up
20 Cal Row
PVC Routine
20 Cal Bike
Skill
12 Min EMOM
4 Behind the Head Snatch Grip Shoulder Press
4 Overhead Squats
Increase in weight for rounds 1-6
Decrease in weight for rounds 7-12
Heavy and Fast (Time)
For Time:
15 Abmat Situps
10 Deadlifts (225/155)
15 PullUps
200M Run
30 Abmat Situps
20 Deadlifts (225/155)
30 PullUps
200M Run
15 Abmat Situps
10 Deadlifts (225/155)
15 Pull Ups
200M Run