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 (3 x 3)
3 sets of 3 reps @ 85% of 1RM
Superset with:
30 KB russian twists
:60 plank
Metcon (Time)
7 RFT
13 Toes to bar
13 Burpee box jump overs (24″/20″)
20 minute cap
