Swamp City WOD – Tue, Apr 11

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

30 Jumping Jacks

10 Beat Swings

4 Breakdance Burpees

6 Stationary Inchworms

10M Samson Stretch

10M Forward Sccops

10 Over the Fence Side Lunges

400M Run

10 Beat Swings


28 Min to work on:


Heavy DB Thrusters

Handstand Walking Progressions

Seated Ring Muscle Ups



Metcon (Time)

4 Rounds for time:

16 Alternating V-Ups

14 Deadlifts (185/135)

3 Wall Walks or 5M Handstand Walk

8 Thrusters (45/35)


16 Knee to Elbow

Deadlifts 85

Push Up to Feet in the Wall

8 Squats

18 Min Time Cap

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