Swamp City WOD – Sat, Jun 10

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

40 Jumping Jacks

20M Bear Crawl

20M Samson Stretch

10 Beat Swings

3 Slow and Lows

10 Over the Fence Side Lunges

3 Quad Stretch Toe Touches (each leg)

6 Sun Salutation Down Dog Push Ups

10 Starfish Toe Touch

10 Beat Swings

10 Hallow Rock

10 Superman

10 Jumping Squats

20 Skater Hops

200M Run

Metcon (Time)

2 Partner WOD

You Go I Go 3 Rounds for Time:

40 T2B (knee raises)

40 Box Jumps (24/20)

40 WallBall Situps (20/14)

40 KB Swings (53/35)

40 Dips (Ring/Bar/Bench)

200M Partner Sled Push (swap as much as needed)

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