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1 RM BACK RACK LUNGES…MARCH 25, 2022

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

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