Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
PVC Routine
Strength
3 x 10 Back Squats at 60%
Superset:
5 Bulgarian Split Squats (no weight)
15 Alternating V-Ups
Metcon
Obstacle Course: For Speed and Time
1.) 30M Yoke Carries
2.) 30M Strongman Farmer Carries
3.) 100M KB or DB Farmer Carries
4.) Burpee Box Jumps
5.) 20 Wallballs
6.) 3 Rope Climbs
7.) 6 Tire Flips
8.) 1 each Clean Ladder
9.) 5 Burpee Finish
If there is enough time get back in line and do it again. Try to improve upon your time. Up to 3 tries.
