Swamp City WOD – Thu, Jan 12

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

5 Push Ups

10 Standing Twisting Knee to Elbows

3 Slow and Lows

2 Quad Stretch Toe Touch

10 Beat Swings

10M Bear Crawl

10M Froggers

10M HighKnees

10M Butt Kicks

4 Reverse Burpee Up down Mobility

400M Run


20 Min to complete:

4 Rounds of

10 Ring Dips

10 Chin Ups

20 Alternating V-Ups

Metcon (Time)

4 Rounds for Time:

5 Back Squats @70% of 1RM

5 Burpee Box Overs

200M Run with KB (44/28)

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