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Swamp City WOD – Sat, Nov 12

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…..

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