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Big Oof…April 28, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10 good mornings

50 lateral hops over line

10 beat swings

5 quad stretch toe touch/leg

10 lemon squeezers

:30 calf stretch/leg

Metcon (AMRAP – Rounds and Reps)

All are AMRAPS with 2 minute rest in between

0-8 minutes

100m Sled push

20 Calorie row

10-18 minutes

100m KB farmer’s carry-2 KBs

20 American KBS (53/35)

20-28 minutes

100 DU/200 SU

15/10 Calorie bike

30-38 minutes

3 Wall Walks

30 Ab mat sit-ups

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