Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Beat Swings
PVC Routine
Strength
Cleans:
14 Reps @65%
8 Reps @ 75%
5 Reps @ 85%
Front Squats:
3 x 8 @ 65%
Metcon (Time)
For Time:
2 Snatches (95/65)
2 OHS
4 Burpee Box Overs (24/20)
4 T2B
4, 4, 8, 8
6, 6, 12, 12