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Essa New Cycle! March 28, 2022

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

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