Swamp City Fitness – Swamp City WOD
Warm-up
600m Run or Row
10m Samson Stretch
10m Bear Crawl
10m Inch Worm
20 cossack squats each side
Strength
Front Squat (5×5)
Work up to a heavy 5 reps where you would be unable to do a 6th rep, repeat that for 5 sets
Metcon
Chipper; 20 minute time cap
50 Wall balls
50 ab mat sit ups
50 wall balls
50 TTB/hanging knee raise
50 wall balls
Rx 20lbs/14lbs; TTB
