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