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 (5 x 5)
5 sets of 5 reps at 75% of 1RM
All 5 sets should be completed at the same weight.
Log the weight lifted!!!
Metcon (Time)
4 RFT
15/12 Calorie bike
12 Thrusters (95/65)
12 HPRU (or 8 HSPU)
12 Front rack lunges (total)
18 minute cap