Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
10m bear crawl
10m Samson stretch
5 quad stretch toe touch/leg
5 berzerker lunges
10m duck walk
10m perfect stretch
5 slow and lows
10 jump squats
:30 couch stretch each leg
Baseline (Time)
500 M Row or Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups or 10 Burpees
Rest 10 minutes and repeat! Only log your score for the first time around. However, if you somehow get faster the second time, go ahead and log that one! ONLY LOG ONE TIME AROUND
Cool Down
Accumulate a 5 minute center plank
Each drop, complete 20 crunches