Swamp City WOD – Sat, Jul 8

Swamp City Fitness – Swamp City WOD

Warm Up

2 min bike

10m samson

10m inchworm

3 rounds:

10 band goodmornings

20 band face pulls


Deadlift (find a 5RM)

Partner Wod Chipper (No Measure)

2 working, 1 resting.

A) 150 deadlifts at 50% of your 5RM

B)300 db DB shoulder to overhead

Row Intervals (No Measure)

30s max effort row

10s rest

8 rounds

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