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