Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
15/10lb Plate:
10 Ground to OH
10 Twists with Knee Raises
10 Hip to Hip Over the Shoulders
10 Halos
10 Tricep Extensions
10 Squat Presses
10 Single Leg RDL’s
10 Good Mornings
10 OHL’s
10 Side Lunges
10 Situps
20 Russian Twists
Put Plates Away, then 10 Beat Swings
Strength
24 Min of work on:
Dub’s
Handstands
Pistols
Muscle Ups
Metcon (Time)
400M Row
20 Pull Ups
40 Push Ups
60 Squats
400M Run
20 Pull Ups
40 Push Ups
60 Squats
400M Row
