Swamp City Fitness – Swamp City WOD
Warm Up
300M 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)
10 Down Dog Push Ups
20 Skater Hops
Strength
Front Squats & Push Press
15 Reps @ 65%
9 Reps @ 75%
6 Reps @ 85%
Metcon (AMRAP – Rounds and Reps)
11 Min AMRAP:
10 Thrusters (empty bar + 10’s)
1 Rope Climb
10 Push Ups
10 Pull Ups
200M Run
