Swamp City WOD – Thu, Oct 27

Swamp City Fitness – Swamp City WOD


200M Run

40 Jumping Jacks

5 Stationary Inch Worms

10 Side Lunges

4 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

40 Jumping Jacks

10 Beat Swings

10 Starfish Toe Touches

10M Froggers

10M Bear Crawl

10 Beat Swings

30 Sec Couch Stretch (each leg)

30 Sec Ankle Stretch on bench (each leg)

4 Wide Grip Rig Raises


25 min of Handstand and Pistol Work


18 Min AMRAP

200M Run

20 Sit Ups w/Plate (45/25)

15 Pull Ups

10 Ring Dips, Bar, or Bench

15M Tire Drag

100M Sled Push (3/2) Plates

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