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 x 5)
Deload! 5 sets of 5 reps at 60% of 1RM.
Superset with core:
50 flutter kicks (total)
50 penguin taps
Metcon (Time)
FOR TIME
21-15-9
Double DB Thrusters
Burpee Box Jump Overs (24″/20″)
**200m run after each set
18 minute cap