Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 pike push-up with a leg kick
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (1 x 1)
Shooting for a new 1 RM today!!
Log your weight that you get!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Double the reps for single unders