Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10 Beat Swings
10 Push Ups
10 Squats
10 Beat Swings
10M Samson Stretch
10M Froggers
10 Beat Swings
2 Slow and Lows
2 Quad Stretch Toe Touch (each leg)
40 Jumping Jacks
Strength
Establishishing 1 RM’s
Do V-Ups between sets
Start with 10, increase by 2 each round.
Bench Press (Establish a 1RM)
Front Squat (Establish 1RM)
Metcon (Time)
4 Rounds:
30 Dubs or 75 Singles
20 Box Jumps
10 T2B
100M Sled Push (45’s/25’s)