Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 lateral hops over line
:10 hang
10m inchworm
10m Samson stretch
5 quad stretch toe touch/leg
50 lateral hops over line
5 slow and lows
10 good mornings
10 supermans
10 beat swings
50 lateral hops over line
200m run
Conditioning
500-400-300-200-100m row
Rest while partner completes
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Wall walks
6 HRPU
9 Ab mat sit-ups
12 Slam balls
Score is rounds and reps
