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 6/leg)
Use the same weight as last week!
Superset with:
15/12 calorie row
Metcon (Time)
35 Front squats 95/65
35 KBS 53/44
35 push ups
20 Front squats
20 KBS
20 Push ups
15 Front squats
15 KBS
15 push ups
Time Cap 14
Scaled: 65/45, 44/35 Russian KBS, modified push ups