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Swamp City WOD – Tue, Nov 29

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

10M Samson Stretch

10M Inchworm

3 Slow & Lows

3 Quad Stretch Toe Touches

4 Over the Fence Side Lunges

10 Beat Swings

25 Jumping Jacks

25 Dubs or 60 Singles

25 Skater Hops

10 Push Ups

10 Beat Swings

Strength

Bench Press (5 x 8 @ 65%

Superset 12 Bulgarian Split Squats)

Turkey Recovery (Time)

4 Rounds for time:

10 Deficit Push Ups (45’s/25’s)

6 Chest to Bar Pull Ups

30 DUB’s or 70 Singles

2 Pistols (each leg)

1 Turkish Get-Up (each side) DB(45/30)

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