Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
10m samson stretch
10m lateral lunge
10 beat swings
5 quad stretch toe touch/leg
10m inchworm
10m bear crawl
10 kipping beat swings
10 cossack squats
20 skater hops
:30 couch stretch/eg
:30 ankle stretch on bench/leg
Back Rack Lunge (4 x 6/leg)
Same weight as last week, but we are adding 2 reps per leg.
Superset with 50 penguin taps
LOG YOUR WEIGHT!!!
Metcon (Time)
FOR TIME
50 Wall balls (20/14)
50 Toes to bar/knees to elbow
50 Wall balls (20/14)
50 Box jumps/step ups (24″/20″)
DO NOT PARTITION
18 minute cap
