Blog

Monday

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run or Row

5 Slow and Lows

5 Berserker Lunges

10 Sec Dead Hang

10M Bear Crawl

10M Monkey Crawl

10 Beat Swings

5 Jumping Berserker Lunges

5 Pike Push Ups

3 Quad Stretch Toe Touch (each leg)

10 Kipping Beat Swings

Strength

Back Squat (4, 8, 14, 20)

4 @ 92%

8 @ 81%

14 @ 68%

20 @ 60%

Metcon

4 Rounds:

2 Wall Walks

4 Snatches

6 Burpees over Bar

8 Wall Balls

4 Pull Ups

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