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Friday August 12, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run or row

:10 hang

50 lateral hops over line

10 beat swings

5 quad stretch toe touch/leg

10 good mornings

5 wide grip rig raises

50 lateral hops over line

10 burpees

5 slow and lows

10 kipping beat swings

50 lateral hops over line

:30 couch stretch/leg

:30 ankle stretch on bench/leg

Front Squat (4 x 4)

Deload week. Use the same weight that you used during the first week of the cycle (week of June 6th).

Superset with:

200m run

20 plank jacks

Metcon

4 Rounds for Time:

4 Clean & Jerks (135/95)

5 Burpees Over Bar

60 Dubs or 120 Singles

7 Strict Pull Ups

8 Cal Assault Bike

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