Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 lateral hops over line
:10 hang
10 good mornings
5 narrow grip rig raises
10 beat swings
200m run
50 lateral hops over line
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (1 x 3/leg @ 70%)
Back Rack Lunge (1 x 3/leg @ 80%)
Back Rack Lunge (1 x 3+/leg @ 90%)
Goal is 3 or more reps on each leg!
Log weights lifted as well as how many reps you got on that last set!
Metcon (Time)
FOR TIME
25 DB Renegade Rows (Push-up + Row L + Row R=1)
50 Box jumps (24″/20″)
75 DB S2O
100 Alternating DB snatches
20 minute cap
Partition as you see fit
