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 6)
Use the same weight as last week!
Superset with:
10 dips (ring, bar or bench)
10 empty BB curls
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
250M Row
30 Sit Ups
10 Dead Lifts (225/155)
2 Turkish Get-Ups (each side) (35/20)