Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
PVC Routine
Strength
Front Squats and Cleans
establish the 1RM for the Cleans and then perform 2 Rounds of 5 @ 80% (remember this is not supposed to be max effort. Establish a quality form 1RM that we can work this strength cycle off of.
Front Squats 3 Rounds of 10 @ 60%
Clean
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
4 Manmakers (40’s/25’s)
10 Slam Balls (20)
20 Toe Taps on Slam Ball
10M Walking Lateral Plate Slide (25/15) -one direction each round
