Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10 Beat Swings
10 Starfish Toe Touches
10 Lunges
10 Side Lunges
30 Jumping Jacks
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
Strength
20 Min AMRAP
Thors Hammer
100M Farmers Carry (70’s/44’s)
20M Quad Heavy Tire Drags
30/25/35
12 Squeezy Clips
ME Finger Pulses with Rubber Bands
Metcon (Time)
2 Rounds:
10 Burpees
8 Strict Pull Ups, Jumping Neg, or Ring Rows
10 Slam Balls
100M Sled Sprints
3 Rope Up Downs
12/8 Cal Bike