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Friday July 1, 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 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#

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