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 x 5 @ 80% of 1RM
All 5 sets should be completed at the same weight.
Log the weight lifted!
Last week to increase before we deload for a week!
Metcon (Time)
FOR TIME
5-10-15-20-25
Wall Balls (20/14)
Toes to bar/knees to elbow
Box Jumps (24″/20″)
20 minute cap