Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10 sec hang from bar
400M Row
10M Samson Stretch
5 Sun Salutation Push Ups
3 Slow and Lows
10 Beat Swings
3 Quad Stretch Toe Touch
5 squats
10 drop squats
10 empty bar muscle clean
10 empty bar front squats
Clean (Establish your Current 1RM
25 Min to complete. If you finish before others work on 3 Sets of 15 V-Ups + 8 empty bar Sot Presses.)
2023 Kicks Off! (Time)
4 Rounds for time:
400M Run
8 T2B + 2 Pull Ups
8 Box Jumps
4 HS Kick Ups, or 30sec HS Hold, or 10M HSWalk
Time Cap: 25min