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 4/leg)
Use the same weight as the very first week of the cycle! (Week starting June 6th, so if you have been logging your weights, then this should be easy to figure out :))
Get ready to max out next week!
Superset with:
20 jumping lunges
20 ab mat sit-ups
Metcon (Time)
4 Rounds for Time
100M Run
8 Deadlifts (205/135)
8 T2B
8 DB Devil Press
8 DB Thrusters