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 (1 x 1)
Going for a 1RM today. Let’s see those PRs!!!
Log your weight that you get!!
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Double DB Devil’s Press
6 DB lunges (hold DBs at sides)
9 Box jumps (24″/20″)