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Assault Bike AND Thrusters?! April 15, 2022

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

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