Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
2 Slow and Lows
10 Beat Swings
10 Push Ups
10 Side Lunges
3 Quad Stretch Toe Touch
10 Beat Swings
10 Jumping Berserker Lunges
Strength
25 Min to Superset and Complete the Following:
Back Squat (5 x 5 @ 60% of 1RM)
Shoulder Press (5 x 5 @ 60% of 1RM
)
Ring Dips (5 x 5 add increase weight by 5-10 lbs )
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Scale: Break this up however you like
