Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch/leg
10m inchworm
10m samson stretch
10 beat swings
5 burpees
5 narrow grip rig raises
5 slow and lows
10 pike push up with a leg kick
10 kipping beat swings
5 berzerker lunges
10 good mornings
200m run
Push Press (4 x 8)
Use the same weight as last week! Last week for volume. Deload next week and then max out the following week!
Superset with:
10 deficit push-ups
20 crunches
Metcon (Time)
4 Rounds:
400M Run
3 Cleans & Jerks (135/95)
2 Tire Flips
2 Rope Climbs