…May 2, 2022

Swamp City Fitness – Swamp City WOD


400m run

:10 hang

5 quad stretch toe touch/leg

10m duck walk

10m Samson stretch

5 slow and lows

10 cossack squats

10 beat swings

10 good mornings

5 burpees

5 berzerker lunges

:30 couch stretch/leg

:30 ankle stretch/leg

Back Squat (3 x 3)

3 sets of 3 reps @ 80% of 1RM

Log weight lifted!

Superset with 10 box jumps (higher than you normally do in a wod…if you do not do them in a wod, then try them out on a small box!)

Metcon (Time)



Wall Balls (20/14)

Alternating DB snatches

*50 Du/100 SU AFTER each set…ends with jump rope
16 minute cap

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