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Front squats and wall balls?

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

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