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Swamp City WOD – Tue, Nov 15

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

8 Pike Push Ups

8 Stationary Inch Worms

4 Slow and Lows

4  Burpees

4 DoubleTime Burpees (forward backward)

4 Rig Raises

10 Over the Fence Side Lunges

40 Jumping Jacks

10 Beat Swings

Zots Press (6 Rounds:
6 Sots Press
6 Overhead Lunges (3 each leg)
attempt weight increase each round)

Elevate Yourself (Time)

4 Rounds For Time:

4 Turkish Getup (Each Side)

6 HSPU or 3 WallWalk

12 Hallow Rocks

12 Superman

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