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Swamp City WOD – Thu, Dec 21

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

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