Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 lateral hops over line
:10 hang
10 good mornings
5 narrow grip rig raises
10 beat swings
200m run
50 lateral hops over line
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (1 x 1/LEG)
FIND THAT 1 REP MAX PER LEG!!! AND LOG IT
Metcon (Time)
FOR TIME
50-40-30-20-10
Wall Balls (20/14)
*20 Pull-ups/Ring Rows after each set (ends on PU/RR)
20 minute cap
