Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
With a (15lb/10lb) Plate Perform:
10 Twists
10 Shoulder Presses
10 Tricep Extensions
10 Hip to Hip Over The Shoulder
10 Halos
10 Good Mornings
10 Plate Squats with a press
10 OverheadLunges
10 Side Lunges
10 Single Leg Floor Taps
200M Run
10 Beat Swings
Skill
18Min Battle Circuit:
40M Farmer Carries (70’s/53’s)
25 Hammer Strikes
4 Safety Rolls
1 Min Hang from Bar
5 Up Downs (Mobility Work)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
2 Wall Walks or 5M Handstand Walk
250M Row or 12/10 Cal Bike
10 Dips (ring, bar, bench)
10 Burpee Box Jumps
