Swamp City Fitness – Swamp City WOD
Warm Up
200M Row
30 Jumping Jacks
20 Dubs or 60 Singles
10 Beat Swings
10M Samson Stretch
10M Inchworms
200M Row
30 Jumping Jacks
20 Dubs or 60 Singles
10 Beat Swings
8 Down Dog Push Ups
2 Slow and Lows
3 Quad Stretch Toe Touch
Strength
Testing 1 Rep Max Week
Front Squats
Superset the Following:
ME Bent Over Row (bar or dumbbell)
ME Dumbbell Shoulder Press 75% of 1RM
Super setting warm ups sets. No more than 4 Rounds of the superset work
Front Squat (1 x 1)
Metcon (Time)
4 Rounds:
400M Run
25 Wall Balls (20/14)
15 Pull Ups
8 Burpee Box Jumps
