Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch/leg
10m duck walk
10m Samson stretch
5 slow and lows
10 cossack squats
10 beat swings
10 good mornings
5 burpees
5 berzerker lunges
:30 couch stretch/leg
:30 ankle stretch/leg
Back Squat (5 x5)
5 sets of 5 reps @ 70% of 1RM
All 5 sets completed at the same weight.
Log the weight lifted!
Metcon (Time)
5 RFT
5 Power cleans (95/65)
10 Thrusters
15 Box Jumps (24″/20″)
18 minute cap