Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 pike push-up with a leg kick
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (3 x 5)
3 sets of 5 reps @ 60% of 1 RM
Sueprset each of the 3 sets with:
20 Ab mat sit-ups
15 Russian KBS- heavier than what you use for American KBS
Metcon (Time)
FOR TIME
5-10-15-20-25
Toes to bar/knees to elbow
Deadlifts (135/95)
Cal row
20 minute cap