Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Beat Swings
PVC Routine
Strength
Cleans:
16 Reps @65%
10 Reps @ 75%
7 Reps @ 85%
Front Squats:
3 x 8 @ 65%
Metcon (Time)
5 Rounds for time:
10 Hallow Rocks
10 Supermans
2 Snatch Grip Push Press (from rack)
2 OHS
2 Snatch
200M Run
Be aware of where someone is snatching while you are on the floor for Hallows and Supermans and vic-a-versa