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Friday July 22, 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 weight increase.

Superset with:

15 Russian KBS (maybe go a little heavier than you do for American)

30 crossbody mountain climbers

Metcon (Time)

3 Rounds:

10 Clean and Jerks 135/95

15 T2B

20 Burpees
Time Cap 14 min

Fitness: 95/65, K2C or kipping L raise

Scaled: 5 Hang clean and push press @ 65/45, 15 knee raises, 20 burpees

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