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