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Friday the 13th…May 13, 2022

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

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