Swamp City Fitness – Swamp City WOD
Warm Up
600m row
10m samson
10m inchworm
3 rounds:
10 slow squats
5 bulgarian split squats each leg
10 up downs
20 band face pulls
Metcon
Deadlift
find a heavy set of 5
Metcon part 2 (No Measure)
drop 50% off your 5 rep deadlift
then
Accumulate
100 deadlifts
100 wall balls (20/14)
partition as you see fit