Swamp City Fitness – Swamp City WOD
Warm-up
400m row
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
10 good mornings
10 air squats
10 kipping beat swings
5 berzerker lunges
10 pike push up with leg kick
:30 calf stretch/leg
Metcon (AMRAP – Rounds and Reps)
0-8 minutes
AMRAP
15/10 calorie bike
8 double DB devils press
10-18 minutes
AMRAP
100m sled push
16 alternating DB snatches
20-28 minutes
AMRAP
10 burpees
10 double DB shoulder to overhead
30-38 minutes
AMRAP
18/15 calorie row
12 box jumps (24″/20″)