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Friday August 5, 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 8)

Use the same weight as the last 2 weeks!

Metcon

For Time:

Pond Run w/Slam Ball

20 Slam Balls

Pond Run w/Wall Ball

40 Wall Balls

Pond Run w/Sand Bag

10 Over the Shoulder Sand Bag Tosses

30 min time cap

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