Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 pike push-up with a leg kick
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (5 X 5)
Deload! 5 sets of 5 reps @ 60% of 1RM
Superset with:
:60 center plank
20 plank jacks
Metcon (Time)
1000m run
80 Lunges (total)
60 Toes to bar/knees to elbow
40 Double DB shoulder to overhead
20 Renegade rows
22 minute cap
