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)
