Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
10 Beat Swings
3 Slow and Low
3 Quad Stretch Toe Touch
10 Over the Fence Side Lunges
10 Beat Swings
30 Sec Calve Stretch
6 Stationary Inchworms
20 Skate Hops
Strength
Week 4 of 9 Back Squat
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Increase your weight by 5-10lbs over the last 3 weeks.
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
10 Push Ups
10 WallBalls
10 Pull Ups
5M Handstand Walk or 2 Wall Walks
