Swamp City Fitness – Swamp City WOD
Warm Up
300M Row
30 Jumping Jacks
10 Beat Swings
10 Downdog Push Ups
10 Squats
10 Side Lunges
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
30 Jumping Jacks
30 Skater Hops
Strength
5×5 Back Squats @ 75% of 1RM
5×5 Bench Press @ 75% of 1RM
Superset:
25 Situps
10 Bent Over DB Rows (each arm) (50’s/35’s)
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
10 Wallballs (20/14)
200M Run
10 T2B
10 Devil Press (35’s/25’s)