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Wednesday July 13, 2022

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

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