Swamp City Fitness – Swamp City WOD
Warm Up
2 min bike
10m samson
10m inchworm
3 rounds:
10 band goodmornings
20 band face pulls
Metcon
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