Swamp City Fitness – Swamp City WOD
Warm-up
400m run
50 lateral hops over line
10m inchworm
10m Samsom stretch
10 beat swings
20 jumping lunges
10m duck walk
10m bear crawl
50 lateral hops over line
10 good mornings
5 jumping berzerker lunges
20 skater hops
:30 calf stretch per leg
Conditioning
Sprints
Distance: Middle of the cul de sac to the mailbox=1
2 @ 60% effort
2 @ 80% effort
4 @ 100%+ effort
Rest :90 to 2 minutes in between each
Metcon (Time)
4 RFT
10 Hang power cleans (75/55)
10 Push press (75/55)
10 Bar-facing burpees
10 Box jump overs (24″/20″)
15 minute cap
