Swamp City Fitness – Swamp City WOD
Warm Up
600m Run
3 rds:
10 slow and low squat
10 beat swing
10 PVC pass through
Strength
Front Squat (50% 1RM)
Perform as death by front squats
Metcon
15 minute time cap
rest 3-5 minutes after death by front squats
then building couplet of running and pull ups
100m/3 pull ups
200m/6 pull ups
300m/9 pull ups
400m/12 pull ups
500m/15 pull ups
600m/18 pull ups
700m/21 pull ups…..