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)
Same weight as the last 2 weeks, but we are adding 2 reps per leg.
Superset:
100 flutter kicks
Next week we will go back to 4 sets of 4/leg but with a little heavier weight
LOG YOUR WEIGHT
Metcon (Time)
5 RFT
200m run
10 Power cleans (96/65)
10 Front squats
10 Shoulder to overhead
18 minute cap
