Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
5 quad stretch toe touch/leg
50 jumping jacks
5 slow and lows
10 good mornings
10 supermans
10 beat swings
50 jumping jacks
200m run
Conditioning
Rowing
4 x 500m row
2 minute rest in between
*Can sub 400m runs ONLY if there are more than 4 people*
Metcon (Time)
4 RFT
10 Goblet Squats (53/35)
20 American KBS
30 Lemon Squeezers
40m Goblet walking lunges
18 minute cap