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Swamp City WOD – Mon, Dec 11

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

30 Jumping Jacks

10 Beat Swings

10M Samson Stretch

10M Inchworms

10 Squats

10 Side Lunges

10 Beat Swings

10M Froggers

10M Burpee Broad Jumps

3 Quad Stretch Toe Touch (each leg)

20 Skater Hops

Strength

Front Squats & Push Press

14 Reps @ 65%

8 Reps @ 75%

5 Reps @ 85%

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

10 Thrusters (empty bar)

10 Push Ups

10 Pull Ups

200M Run

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