Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
25 Dubs or 50 Singles
8 Stationary Inchworms
8 Stationary Samson Stretches
8 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
25 Dubs or 50 Singles
10 Beat Swings
10 Drop Squats
8 Hand Release Push Ups
Strength
Warm Up in Weight
4 Rounds:
6 Bench Press @ 75%
6 Ring Dips
16 Hollow Rocks
16 Supermans
Wall Ball & KB (Time)
3 Rounds:
40 Dubs or 80 Singles
30 WallBalls
20 KB Swings
10 T2B