Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
30 Jumping Jacks
10 Beat Swings
10 Squats
10 Down Dog Push Ups
30 sec each hand wrist stretches
10 Beat Swings
10 Side Lunges
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
20 Skater Hops
30 Sec Calf Stretch (each leg)
200M Run
Strength
24 Min AMRAP
100M Farmers Carry (70’s/53’s)
12 Banded Finger Pulses
50/30/30
20M Plate Carries (45’s/35’s)
30M Quad Heavy Tire Drag
3 Rope Up Downs (hand over hand)
16 Trap Bar Shrugs and Calf Raises (45’s/25’s)
12 Squeezy Clips
Metcon (Time)
800M Run
60 Push Ups
30 Pull Up
90 Squats
800M Run
Break up the work however you like. Just start and finish with the runs