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Swamp City WOD – Fri, Mar 31

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

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