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 (1 x 1)
Find the heaviest weight you can do for 1 front squat rep!
Metcon
10 Min AMRAP: How High Can You Go?
Deadlifts (75% of 1RM)
Wallballs (20/14)
1 Deadlifts
2 Wallballs
2 Deadlifts
4 Wallballs
3 Deadlifts
6 Wallballs
4 Deadlifts
8 Wallballs
5 Deadlifts
10 Wallballs
6 Deadlifts
12 Wallballs
…..