Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
:10 hang
50 lateral hops over line
10 beat swings
5 quad stretch toe touch/leg
10 good mornings
5 wide grip rig raises
50 lateral hops over line
10 burpees
5 slow and lows
10 kipping beat swings
50 lateral hops over line
:30 couch stretch/leg
:30 ankle stretch on bench/leg
Front Squat (4 x 6)
4 sets of 6 reps at the same weight as last week.
Hopefully you logged your weight 🙂
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats