Swamp City Fitness – Swamp City WOD
Warm Up
30 Jumping Jacks
10 Banded External Rotations (each arm)
10 Banded Cuban Rotations
10 Face Pulls
With a (15/10) Plate, Perform the Following:
10 Halos
10 Tricep Extensions
10 Twists w/Knee Raises
10 Hip to Hips
10 Single Leg RDL’s
10 Knee Together Ankle Together Squats
10 Pistol Reverse Lunges
Strength
25 Min of Skill Work
Handstands
Dips
Muscle Ups
Pistols
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
10 Alternating Hand Deficit Push Ups on Plate
10 Ground to Overhead w/plate (45/35)
10 OHL w/plate
10 Dips
10 T2B
