Swamp City Fitness – Swamp City WOD
Warm-up
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
Snatch
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