Swamp City Fitness – Swamp City WOD
Warm-up
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)
FOR 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
