Swamp City WOD – Wed, Dec 6

Swamp City Fitness – Swamp City WOD

Warm Up

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