Swamp City Fitness – Swamp City WOD
Warm-up
3 rounds to warm up:
10cal bike or row
30s dead hang
5 deep lunge thoracic rotations each side
5 wall facing overhead squats
10 single leg calf raises (each side)
Metcon
Constantly varied, functional movements executed at high intensity across broad time and modal domains
Metcon (4 Rounds for time)
4 rounds with 2 minutes of rest between each round
400m run
5 strict pull up/band assisted/jumping negatives (no ring rows)
10 toes to bar/knees to elbows/knee to 90 deg)
15 ground to overhead (95/65)