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…April 25, 2022

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 5)

3 sets of 5 reps at 60% of 1RM

Superset each of those 3 sets with:

20 DB lunges (2 DBs)

20 Jump squats

Metcon (AMRAP – Reps)

FOR TIME

50 Alternating DB snatches

40 DB front squats

30 DB shoulder to overhead

20 Double DB devil’s press

10 DB renegade rows (L row + R row + push-up=1)

Then back up, but do not repeat the set of 10 renegade rows
22 minute cap

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