Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
10 Push Ups
10 Squats
10 Lunges
10 Side Lunges
200M Row
10 Beat Swings
10 Down Dog Push Ups
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Side Lunges
10 Jumping Squats
20 Skater Hops
Strength
4 Rounds:
10 Bench Press 75% of 1RM
10 Dips
10 Incline DB Press 75% of 1RM (optional)
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here