Swamp City WOD – Fri, Jan 6

Swamp City Fitness – Swamp City WOD

Warm Up

6 Squats

6 Lunges

6 Side Lunges

6 Push Ups

12 Squats


12Side Lunges

12Push Ups

10 Jumping Squats

10 Jumping Lunges

20 Skater Hops

6 Pike Push Ups

Shoulder Circles

Shoulder Hugs

Raise The Roofs

Shoulder Press (Take 22 min to establish a 1RM

If you finish early, cheer on your peers while you work on DB hammer curls and DB tricep extentions.
3 rounds of 10 per arm)

Metcon (AMRAP – Rounds and Reps)


7 Deadlifts (225/155)

14 Wallballs (20/14)

7 Tire Flips

200M Run w/Wallball

RX + add 2 each round of Ali’s Request, Backward, Forward Rolls into Wall Handstand

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