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
