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 (4 x 8)
Use the same weight as last week!
Superset with:
3 turkish get-ups/arm
Metcon (Time)
8 Rounds:
12/10 cal bike or row
15 wall balls 20/14 to 10’/9’
Time Cap: End of Class
Scaled: 10/8cal (14/10)WallBall