Swamp City Fitness – Swamp City WOD
Warm Up
20/15 Cal Bike
30 Dubs Singles
10 Starfish Toe Touch
20M Toy Soldiers
10 Beat Swings
4 Slow and Lows
4 Mobility Rolls with Light KB
10 Side Lunges
10 Beat Swings
10 Curtsy Lunges with Oblique Crunch
20 Skater Hops
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Strength
@60% of 1RM 4 Rounds:
8 Front Rack Lunges (4 each leg)
Superset:
20 Alternating V-Ups
8 Alternating Toe 2 Bar
Lunge A Lot (Time)
For Time:
2 Turkish Getups (each side)
40M Overhead Wallball Lunges (20/14)
20M Burpee Broad Jumps
2 Wall Walks
10 Warrior Makers
2 Wall Walks
20M Burpee Broad Jumps
40M Overhead Wallball Lunges (20/14)
2 Turkish Getups (each side)