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