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Swamp City WOD – Thu, Oct 20

Swamp City Fitness – Swamp City WOD

Warm-up

80 Jumping Jacks

8 Push Ups

8 Beat Swings

8 Squats

8 Side Lunges

80 Lateral Line Hops

8 Kipping Beat Swings

8 Jumping Squats

8 Stationary Inchworms

8 Burpee Broad Jumps

20 Skater Hops

Strength

10 Back Squats:

Every 3 Minutes:

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

In between each set, Max height Box Jumps.

Metcon

14 Min E2MOM

250/200 Row

Power Snatch (115/65)

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