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
