Swamp City Fitness – Swamp City WOD
Warm Up
600M Run
30 Jumping Jacks
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
10M Samson Stretch
10M Inchworms
10 Beat Swings
10 Starfish Toe Touch
10 Lateral Lunges
10 Downdog Push Ups
10 Knees Together Heels together Squats
30 Sec Calf Stretches (each leg)
Strength
Cleans:
3 x 8 @ 65%
Push Press:
3 x 8 @ 65%
Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP:
10 GHD’s
3 Handstands (walk if possible)
3 Muscle Ups or 6 Pull Ups + 6 Dips
3 Pistols (each leg)
10M Calf Raises with KB (70’s/53’s)