Swamp City Fitness – Swamp City WOD
Warm Up
10m samson
10m inchworm
2 rounds
10 cossack squats
10 blackburns
10 hanging scap shrugs
2 rounds
10 hollow rock
10 superman
Max L sit hold
Strength
Pull-ups
4 sets as strict as possible
Metcon
Metcon (No Measure)
partner wod
1 person working at a time, other person doing a plate overhead hold
10 rope climbs
30 burpees
50 sand bag cleans
100 box overs
150 sit ups
200 wall balls
