Swamp City WOD – Fri, Oct 13

Swamp City Fitness – Swamp City WOD


200M Run

30 Jumping Jacks

10 Beat Swings

10M Samson Stretch

10M Bear Crawl

30 Jumping Jacks

10 Beat Swings

10M Toy Soldiers

10M Over the Fence Side Lunges

With a PVC or Wooden Rod:

10 Pass Throughs

10 Around the Worlds

10 Snatch Press

10 OHS

10 Sots Press


20 Min:

For Those proficient in the movement we are testing for 1RM

For those new to the movement we are working on form and fundamentals

Belleview (AMRAP – Rounds and Reps)

14 Min AMRAP:

6 Single Arm KB Thruster (each arm)(44/26)

12 Box Jumps (24/20)

200M Run

12 Single Arm KB Swings (each arm)

12 Pull Ups

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