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
