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