Swamp City Fitness – Swamp City WOD
Workout Option 1
Girl on Fire (Time)
Freedom (RX’d)
5 rounds
300/250m Row
10 Devils Press (50s/35s)
(KG conv: 22.5/15 DBs)
Independence
5 rounds
300/250m Row
10 Devils Press (35s/25s)
(KG conv: 15/10 DBs)
Liberty
5 rounds
250/200m Row
8 Up Down Dumbbell Clean and Press (light)
Target Time: 11-13 minutes
Time Cap: 16 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
60 Min (Zone 2 Pace)
3-4 Sets
4 Min Row
4 Min Bike
4 Min Ski
4 Min Run
* If you are unable to perform a station, rotate through the other stations for 60 minutes or sub in another cardio option that you have available.