Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch/leg
10m duck walk
10m Samson stretch
5 slow and lows
10 cossack squats
10 beat swings
10 good mornings
5 burpees
5 berzerker lunges
:30 couch stretch/leg
:30 ankle stretch/leg
Back Squat (3 x 3)
3 sets of 3 reps at 85% of 1 RM
Superset with:
10 DB step ups (total)
20 jump squats
Metcon (Time)
5 RFT
30 Wall Balls (20/14)
10 Double DB Devils Press
20 minute cap
