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)
Use the same weight as last week!
Superset with:
50 KB russian twists
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
200m Run
20 KBS 50/35
20 Box Jumps 30/24″
20 V-Ups
Scaled: 35/20
Scaled: Decrease distance on run to 100, <20, Box Step ups