Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Starfish Toe Touches
10 Beat Swings
5 Squats
5 Kang Squats
6 Down Dog Push Ups
6 Push Ups w/kick through
10 Beat Swings
10M Samson Stretch
10M Froggers
10 Cossack Squats
9/11 Tribute WOD (Time)
For Time
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
