Swamp City WOD – Thu, Dec 15

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Push Ups

10 Beat Swings

10 Squats

200M Run

2 Slow and Lows

2 Quad Stretch Toe Touch

10 Beat Swings

200M Run

10M Samsonn Stretch

10M Toy Soldiers

10M Inchworms


Bench Press Dips and Yolk Carries

work up to 55% of your 1RM on Bench

4 Rounds of 12 Bench Press at 55%

Superset 8 Dips (Ring/Bar/Bench)

20M Yolk Carry (25’s/10’s)

Metcon (Time)

For Time:

45 KB Swings (44/28)

400M Run

35 KB Swings

800M Run

25 KB Swings

1000M Run

15 KB Swings

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