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
5 cossack squats
10 beat swings
10 good mornings
5 burpees
5 berzerker lunges
:30 couch stretch/leg
:30 ankle stretch/leg
Back Squat (5 x 5 )
5 sets of 5 at 65% of 1RM
All sets should be at the same weight.
Log the weight lifted!
Metcon (Time)
FOR TIME
5-10-15-20-25
Burpee Box Jumps (24″/20″)
T2B/K2E
200m run after each set
22 minute cap