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
Strength
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)