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 8/leg)
Same weight as the last 2 weeks! Last volume week. We will deload next week and then max out the following week!
Superset with:
15 lemon squeezers
10 strict knees raises
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
18 Wallballs (20/14)
8 Pull Ups
18 V-Ups
8 Push Ups