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March 10, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 lateral hops over line

:10 hang

10 good mornings

5 narrow grip rig raises

10 beat swings

200m run

50 lateral hops over line

5 quad stretch toe touch/leg

5 slow and lows

10 pike push-up with leg kick

5 berzerker lunges

10 cossack squats

200m run

Back Rack Lunge (1 x 5/leg @ 75%)

Back Rack Lunge (1 x 3/leg @ 85%)

Back Rack Lunge (1 x 1+/leg @ 95%)

Goal is 1 or more reps per leg,

Log weights lifted for each set as well as how many reps you got on that last set!

Metcon (Time)

FOR TIME

30 Wall walks

60 Double DB Devils Press

90 Box Jump Overs (24″/20″)
Partition how you see fit

25 minute cap

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