Swamp City Fitness – Swamp City WOD
Warm-up
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)
FOR TIME
50-30-10
Wall Balls (20/14)
Alternating DB snatches
*50 Du/100 SU AFTER each set…ends with jump rope
16 minute cap
