Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch/leg
10m inchworm
10m samson stretch
10 beat swings
5 burpees
5 narrow grip rig raises
5 slow and lows
10 pike push up with a leg kick
10 kipping beat swings
5 berzerker lunges
10 good mornings
200m run
Push Press (4 x 6)
4 sets of 6 reps at the same weight as last week. Hopefully you logged your weight from last week 🙂
Superset with:
10 deficit push-ups
20 ab mat sit-ups
Metcon (Time)
4 RFT
400m run
20 American KBS (53/35)
20 KB Goblet Squats (53/35)
20 minute cap
