Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Push Ups
10 Beat Swings
3 Slow and Lows
10 Side Lunges
30 Sec Couch Stretch
10 Beat Swings
3 Quad Stretch Toe Touch
10 Jumping Squats
20 Skater Hops
Back Squat (1 Rep Max
If you finish earlier then your piers, cheer them on while you work on Dips and Mt Climbers
3 x 10 Dips
3x 20 Mt Climbers)
Metcon (Time)
Fast Fun
4 Rounds for Time:
20 KB Swings (53/35)
10M Overhead Walking Lunges (53/35)
2 Muscle Ups + 10 T2B (scale to 4 Pull Ups + 4 Dips)
200M Run
