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Friday July 29, 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 6)

See Monday’s note about weight increase.

Superset with:

10 high box jumps

50 flutter kicks

Metcon

Complete as many rounds as possible in 6 minutes of:

6 power cleans (135/95)

6 squats

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