Swamp City WOD – Thu, Dec 29

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10M High Knees

10M Butt Kicks

10 Star Fish Toe Touches

10 Beat Swings

10 Side Lunges

5 Pike Push Ups

6 Cat Cow

20 sec wrist circles

20 Skater Hops

10 Beat Swings

3 Slow and Lows

3 Quad Stretch Toe Touch


Front Rack Lunges & Hand Stands

Warm up to 65% of 1RM for FR Lunges

Warm Up Handstand Kick ups

4 Rounds of 10 FR Lunges (5 each leg)

4 Kick Ups or 1 Sec Hold each round

Metcon (No Measure)

6 Rounds: E3MOM

200M Run

12 Single Arm Dumbbell Snatches

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