Swamp City Fitness – Swamp City WOD
Warm Up
6 Squats
6 Lunges
6 Side Lunges
6 Push Ups
12 Squats
12Lunges
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)
14Min AMRAP
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