Swamp City Fitness – Swamp City WOD
Warm-up
200M Run
9 Push Ups
5 Slow and Lows
200M Row or 12/10 CalBike
10M Samson Stretch
10M Quad Stretch Toe Touch
200 Jump Ropes
9 Beat Swings
5 Side Lunges (each leg)
Toe Touches
Star Fish Toe Touches
Twisting Knee Raises
Empty Barbell
10 Muscle Cleans
10 Front Squats
10 Push Press
Metcon
9-5-22 Labor Day
Partner Wod for time:
9 Box Jumps (each)
5 Cleans (135/95) (each)
22 Wallballs (each)
9 T2B (each)
5 Burpee Box Jumps (each)
22 Wallball Situps (each)
9 Pull Ups
5 Clean & Jerks (135/95) (each)
22 Bar Over Burpees (each)