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Mondays, Am I Right?…April 11, 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 )

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

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