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Swamp City WOD – Tue, Dec 26

Swamp City Fitness – Swamp City WOD

Warm Up

300M Row

30 Jumping Jacks

10 Beat Swings

10M Samson Stretch

10M Inchworms

10 Squats

10 Side Lunges

10 Beat Swings

10M Froggers

10M Burpee Broad Jumps

3 Quad Stretch Toe Touch (each leg)

10 Down Dog Push Ups

20 Skater Hops

Strength

Front Squats & Push Press

16 Reps @ 65%

10 Reps @ 75%

7 Reps @ 85%

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

2 Wallballs (20/14)

2 T2B

2 DB Thrusters (30’s/20’s)

2 Push Ups

(increase by 2 each round)

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