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)
See Monday’s note about loweing reps and adding weight.
Superset with:
:60 center plank
30 penguin taps
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
