Swamp City Fitness – Swamp City WOD
Warm Up
Strength
Week 4 of 9 Shoulder Press
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Increase your weight by 5-10lbs over the last 3 weeks.
After Turkey Family Fun (Time)
2 Partner WOD
400M Run (buy-in)
20 Wall Walks
30 Tire Flips
40 Deadlifts (185/125)
50 Burpee Over Bar
60 T2B
400M (buy-out)
Partition However You and Your Partner See Fit
1 partner works, 1 partner rests, both run.