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Post Sunday Scary Squats…April 18, 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 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

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