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
Strength
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
