Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
4 Firefighter Burpees
2 Slow and Lows
10M Samson Stretch
10M Inchworms
200M Run
10 Beat Swings
4 Jumping Jack Burpees
3 Quad Stretch Toe Touch (each leg)
10 Over the Fence Side Lunges
10 Jumping Berserker Lunges
20 Skater Hops
200M Run
10 Beat Swings
30 Sec Couch Stretch (each leg)
Strength
25 Min to complete the following:
Superset the movements with 2 different barbell setups in a rack. Share with a friend to minimize space where needed.
Back Squat
Work up to 40% of your 1RM
Shoulder Press
Work up to 40% of your 1RM
Help Me EMOM (Calories)
EMOM for 10 Min:
Odd: 5 Cleans (205/145)
Even: 15 Ring Dips
Then 10 Min on Assault Bike or Rower
