Swamp City WOD – Thu, Feb 9

Swamp City Fitness – Swamp City WOD

Warm Up

20/16 Cal Bike

10 Beat Swings

10M Samson Stretches

2 Slow and Lows

4 Fire FighterBurpees

10 Beat Swings

2 Quad Stretch Toe Touch

10M Bear Crawl

10M Froggers

4 Breakdance Burpees

10 Beat Swings


Double Ab Tabata

Glute Bridges

Bulgarian Split Squats

Heavy Dumbbell Thrusters

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

5 Back Squats (80% of 1RM)

200M Run

5 Box Jumps (30/24)

10 Devil Press (35/25)

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