Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (5 x 5)
5 sets of 5 reps at 65% of 1 RM.
All sets should be done at the same weight.
Log the weight lifted!
Metcon (Time)
FOR TIME
800m run
4 rounds of “Cindy”
400m run
4 rounds of “Cindy”
800m run
25 minute cap
“Cindy”
5 pull-ups/ring rows
10 push-ups
15 air squats
