Swamp City Fitness – Swamp City WOD
Warm-up
15/12 Cal Assault Bike
5 Burpees
2 Slow and Lows
10 Beat Swings
15/12 Cal Assault Bike
10M Bear Crawl
10M Samson Stretch
10 Side Lunges
10 Beat Swings
15/12 Cal Assault Bike
8 Push Ups
20 Skater Hops
10 Beat Swings
Strength
Front Rack Lunge (Build up to 70% of 1RM
If you don’t know your 1RM work up to heavy 8 Rep.
Superset:
8 Ring Dips + 16 Alternating V-Ups
.
Metcon)
Lunge A-Lot (Time)
200M Run or Row
10M Walking Lunges
10 T2B
5 Man/Warrior Makers
400M Run or Row
20M Walking Lunges
15 T2B
5 Man/Warrior Makers
600M Run or Row
30M Walking Lunges
20 T2B
5 Man/Warrior Makers