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Monday August 15, 2022

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 (1 x 1/leg)

Find the heaviest weight you can do for 1 single lunge on each leg!!!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

20M Heavy Sled Push (3 red + 1 blue, 2 red + 1 blue)

20 Hammer Strikes

2 Rope Climbs or 4 Up Downs

8 Deadlifts (225/145)

22 Mt. Climbers

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