Swamp City WOD – Tue, Dec 20

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


Build to 65% of 1RM Front Rack Lunge

4 Rounds of 10 (5 per leg)


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

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