Swamp City WOD – Sat, Jan 14

Swamp City Fitness – Swamp City WOD

Warm Up

600m row

10m samson stretch

10m inchworm

squat flow

10 band goodmorning

20 band fly

Metcon (No Measure)

3 partner wod
1 partner working at a time; 1 partner holding plate overhead; 1 partner resting

300 ground to overhead with wall ball

300 wall ball

100 pull ups

1000m yoke carry

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