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Thrusters on a Friday are Just Rude…April 22, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m inchworm

10m bear crawl

10 beat swings

5 slow and lows

200m run

10 pike push-up with a leg kick

10 lemon squeezers

10 kipping beat swings

10 good mornings

200m run

10 BB RDLs

10 BB back squats

10 cossack squats

200m run

Deadlift (5 x 5)

All 5 sets should be completed at the same weight.

Log the weight lifted!

Last week to increase before we deload for a week!

Metcon (Time)

FOR TIME

21-15-9

Thrusters (75/55)

Bar-facing burpees

THEN

21-15-9

Thrusters (75/55)

HRPU
18 minute cap

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