Swamp City Fitness – Swamp City WOD
Warm-up
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