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
