Swamp City Fitness – Swamp City WOD
Workout Option 1
Jelly-Filled (Time)
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1 Shuttle Runs
6 Line Facing Burpees after each round
Each shuttle run rep is 25 feet down + 25 feet back.
Independence
10-9-8-7-6-5-4-3-2-1
x50ft Shuttle Run
4 Line Facing Burpees after each round
Liberty
10-9-8-7-6-5-4-3-2-1
x50ft Shuttle Run
4 Up Downs after each round
Target Time: 11-13 minutes
Time Cap: 16 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
45-60 Min (Zone 2 Pace)
1,000/850m Row
800m Run
50/40 Cal Air Bike
