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)
