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Swamp City WOD – Tue, Dec 6

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)

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