Swamp City Fitness – Swamp City WOD
Warm Up
Strength
Week 5 of 9:
25 Min to Perform the following as a Superset at 70% of 95% of Your 1RM:
GHD’s
Deadlifts
Front Squats
GHD’s start with 10, add 2 reps each round. Do GHD’s with every warm up round including the 5×5 rounds once you get to weight.
Ill Mill (Time)
5 Rounds for Time
500 meter row.
20 X KBS @ 70 lbs.
20 X push-ups.
20 X wall balls @ 20 lbs.
20 X pull-ups.
Learn More about Zackary Wilson Miller II and you can show support here: https://www.zackmillerlegacy.com/
