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)
Same weight as last week, but we are adding 2 reps.
Superset:
15 lemon squeezers
20 KB russian twists
Log your weight!
Metcon (Time)
FOR TIME
100 Wall balls (20/14)
80 DU/160 SU
60 Ab mat sit-ups
40 Toes to bar/knees to elbow
20 Double DB devils press
22 minute cap
