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
