April 6th 2021

Swamp City Fitness – All Day Swamp City WOD


400m run

10m inch worms

10m duck walk

10 jump squats

10 push ups

4 quad stretch toe touch (each leg)

10 lunges

400m run


Bench & Pistols

Work up to 8 Rep Max on Bench

4 Rounds of 8 Bench

4 Pistols between sets (each leg)


EMOM for Max Reps 12 minutes

Min 1- :45 max effort burpee box jumps

Min 2- :45 max effort goblet squats

Min 3- :45 max effort box dips

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