Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
5 Burpees
200M Run
10 Beat Swings
2 Slow and Lows
2 Quad Stretch Toe Touch
2 Double Time Burpees
200M Run
10M Samson Stretch
10 Drop Squats
6 Stationary Inch Worms
10 Beat Swings
Strength
Build to 65% of 1RM Front Rack Lunge
4 Rounds of 10 (5 per leg)
Superset:
4 Ali’s Requested Up Down Mobility into Handstand
15 V-Ups
Ali’s Request
Little Elves a Twerkin (No Measure)
8 min Cap
6-5-4-3-2-1 Strict pull up
1-2-3-4-5-6 Wall Walk
Rest 3minutes
8 min Cap
6-5-4-3-2-1 Cluster (105-75)
1-2-3-4-5-6Burpee pull up
