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