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Monday May 23, 2022

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

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