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Baseline Test Day!…March 22, 2022

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

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