Cardi-Oh? April 7, 2022

Swamp City Fitness – Swamp City WOD


30 DU/60 SU

10m bear crawl

10m inchworm

5 quad stretch toe touch/leg

30 DU/60 SU

10m duck walk

10m Samson stretch

5 slow and lows

10 good mornings

30 DU/60 DU

:30 couch stretch/leg

:30 calf stretch/leg

Metcon (Time)


400m run

100 DU/200 SU

400m run

80 Alternating DB snatches

400m run

60 Wall balls (20/14)

400m run

40 Toes to bar

400m run

20 DB double devils press

400m run

35 minute cap

Cool Down

400m Double KB farmers carry

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