Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
5 narrow grip rig raises
5 berzerker lunges
Gymnastics
15 minutes to complete 3-4 rounds of the following:
5 Wall walks
10 Seated DB strict press (2 DBs)
15 Empty BB curls
20 Plank jacks
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
6 Power snatches (75/55)
12 Back rack lunges (total)
18 Ab mat sit-ups
