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 )
5 sets of 5 reps at 75% of 1RM
All 5 sets should be completed at the same weight
Log the weight lifted!
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Double DB devils press
6 Double DB thrusters
9 Pull-ups/ring rows
12 Alternating DB snatches
