Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
PVC Routine
Strength
Week 6 of the 9 week Strength Cycle.
Back Squat
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out
Wednesday Dec 7th (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Deadlift (185/135)
20 Slam Balls
30 KB Swings (44/28)
