Swamp City Fitness – Swamp City WOD
Warm-up
30 DU/60 SU
10m bear crawl
10m inchworm
5 quad stretch toe touch/leg
30 DU/60 SU
10m duck walk
10m Samson stretch
5 slow and lows
10 good mornings
:30 calf stretch/leg
Conditioning
Rowing
1 x 1000m row
2 x 500m rows
3 x 300m rows
Rest 1:1 or when partner is rowing
(1:1 rest means you will rest for as long as it took you to row the specified distance)
Metcon (Time)
FOR TIME
100 DU/200 SU
80 Alternating DB snatches
60 Sit-ups
40 DB shoulder to overhead
20 Devils press (2 DBs)
10 Wall walks
22 minute cap