Blog

2-Pac 2’sday

Swamp City Fitness – All Day Swamp City WOD

Warm-up

Warm Up

:30 calf stretch per leg

50 jumping jacks

10 beat swings

20 jumping lunges

50 DU or 100 SU

400m run

10 good mornings

10 KB single leg RDLs (per leg)

5 jumping berzerker lunges

20 skater hops

Strength

Strength-Sprints

2 @ 80% to warm up

4 @ 100%+

Metcon

For Time

27-24-21-18-15-12-9-6-3

Wall Balls (20/14)

100m run after each round (9 total 100m runs)

Leave a Comment

Your email address will not be published. Required fields are marked *