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)
