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Autumn Begins. You can now have your pumpkin spice. 9/22/22

Swamp City Fitness – Swamp City WOD

Warm-up

400M Run

6 Firefighter Burpees

6 Breakdance Burpees

6 Double Time Burpees

6 Jumping Jack Burpees

4 Slow and Lows

4 Quad Stretch Toe Touch (each leg)

10 Beat Swings

200M Run

Skill

Sprints and Agility Work

100M Sprint (from cul-de-sac to first mailbox on the right)

1 @ 50%

1 @ 80%

1 @ 90%

2 @ 100%

1 @ 110%

Metcon

15 Min AMRAP

2 Turkish Get ups (each side)

10 Thrusters (115/75)

4 Tire Flips

2 Muscle Ups or 4 Chest to Bars + 4 Ring Dips or 8 Ring Rows + 8 Bench Dips

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