Swamp City Fitness – Holiday WOD
Warm-up
400M Run
10 Beat Swings
10 Push Ups
10 Squats
10 Starfish Toe Touch
10M Samson Stretch
10M Burpee Broad Jumps
10 Beat Swings
14 V-Ups
14 Supermans
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Down Dog Push Ups
14 Twisting Knee Raises
10 Beat Swings
20 Min AMRAP (AMRAP – Rounds and Reps)
5 Back Squats @ 60% of 1RM
100M Sled Sprint or 20M Tire Drag
2 Rope Up Downs
8 Devil Press (20’s)
16 WallBall (14) or Plate Sit Ups (15)