Swamp City Fitness – Swamp City WOD
Warm-up
400m run
50 lateral hops over the line
10m perfect stretch
10m inchworm
10 beat swings
5 squad stretch toe touch/leg
5 berzerker lunges
50 lateral hops over line
5 narrow grip rig raises
10 cossack squats
10 burpees
50 lateral hops over the line
Skill
Double Under Clinic
Metcon (Time)
5 RFT
20 Box jump overs (24″/20″)
15/12 Calorie row
10 Double DB devil’s press
20 minute cap
