Swamp City Fitness – Swamp City WOD
Warm-up
300M Row
10 Beat Swings
10 Down Dog Push Ups
2 Slow and Lows
10 or 15lb Plate:
10 Ground to Overhead
10 Halos
10 Tricep Ext
10 Hip to Hip Over Shoulder
10 Squat Press
10 Twisting Knee Raises
10 Beat Sings
Wrist Workout
Do not punch a door but 2 rounds of 10 seconds of each.
15 Min Time Cap (Time)
For Time:
50 Box Jumps (24/20)
50 KB Swings (53/35)
50 Pull Ups / Ring Rows
50 WB Situps (20/14)
12 Min AMRAP (AMRAP – Rounds and Reps)
10 T2B
10 OHS (95/65)
100M Sled Sprint or 30M Tire Drag
10 Slam Balls
