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 4)
See Monday’s note about going back down to 4 sets of 4 and adding 5-10% weight
Superset:
5-8 strict chin ups (underhand grip) or parallel ring rows
20 crunches
Metcon (Time)
30 – 20 – 10
Wallballs
Burpee Box Overs
Pull Ups
