Blog

Friday July 15, 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 last week!

Metcon

4 Rounds for time

100M Sled Push

10 T2B

2 Snatches

4 Overhead Squats

6 Burpees over bar

Leave a Comment

Your email address will not be published.

Related Posts