Swamp City Fitness – Swamp City WOD
Warm-up
600M Run
10M Toy Soldiers
10M Bear Crawl
10 Push Ups
4 Slow and Lows
10 Beat Swings
10M Froggers
10M Forward Scoops
4 Quad Stretch Toe Touch (each leg)
10 Lunges
10 Drop Squats
10 Kipping Beat Swings
Strength
Deadlift
Build up to your New 1 Rep Max
Do 4 sets of 25 Ab mat sit ups between sets as you get closer to your 1RM
Metcon
8 Min AMRAP
200M Row
10 Slam Balls
10 T2B
5 Box Jumps (30/24)
