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Sled Sprints…April 19, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

50 lateral hops over line

10m inchworm

10m Samsom stretch

10 beat swings

5 quad stretch toe touch/leg

20 jumping lunges

10m duck walk

10m bear crawl

50 lateral hops over line

10 good mornings

5 jumping berzerker lunges

20 skater hops

:30 calf stretch per leg

Conditioning

Sled Sprints

Same distance as our running sprints-middle of culdesac to the mailbox=1

Accumulate 8 total. Plenty of rest in between aka AT LEAST 1 minute. Ideally, 2. All. Out. Sprints.

These are empty sleds. I want these to be supa fast!

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

10 Single arm DB devil’s press

20 Ab mat sit ups

10 Alternating DB snatches

20 Slam balls

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