Wednesday August 17, 2022

Swamp City Fitness – Swamp City WOD


400m run

:10 hang

5 quad stretch toe touch/leg

10m inchworm

10m samson stretch

10 beat swings

5 burpees

5 narrow grip rig raises

5 slow and lows

10 pike push up with a leg kick

10 kipping beat swings

5 berzerker lunges

10 good mornings

200m run

Push Press (1 x 1)

Find the heaviest weight you can do for 1 rep!

Metcon (Time)

4 Rounds for Time:

10 T2B

2 High Hang Snatch

4 Overhead Squats

5 M Handstand Walk or 3 Wallwalks

200M Run

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