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Swamp City WOD – Tue, Nov 14

Swamp City Fitness – Swamp City WOD

Warm-up

40 Jumping Jacks

10 Squats

10 Push Ups

10 Beat Swings

10 Starfish Toe Touch

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

5 single arm KB Rows (each arm)

5 single arm KB Swings (each arm)

5 single arm KB Thrusters (each arm)

10 Beat Swings

Strength

22 Min

Double Under Work

Pistols

Handstand

Muscle Ups

Double Bar (AMRAP – Rounds and Reps)

Get 2 Bars Out. 1 for Snatch, 1 for Deadlift

16 Min AMRAP:

20 Abmat Situps

8 Deadlifts 55% of 1RM

8 Double Bar Over Burpees

4 Snatches 55% of 1RM

4 OHS

400M Run

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