Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
50 lateral hops over line
:10 hang
5 quad stretch toe touch
10 beat swings
50 lateral hops over line
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
50 lateral hops over line
20 banded pull-aparts in front
20 banded pull-aparts behind neck
200m run or row
Bench Press (1 x 1)
Shooting for a 1RM today!!
Log your weight that you get!!!
Metcon (Time)
4 RFT
20 Wall balls (20/14)
15/12 Cal row
10 Burpee box jumps (24″/20″)
16 minute cap
