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Swamp City WOD – Mon, Jul 10

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)

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