Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
10 Beat Swings
10 Lunges
10 Squats
10 Push Ups to Runners Position Stretch
2 Slow and Lows
3 Quad Stretch Toe Touches
10 Kick Throughs
10 Starfish Toe Touch
10 Drop Squats
10 Beat Swings
250M Row (Sprint)
Baseline (Time)
500 M Row or Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups or 10 Burpees
1-time exercise (Time)
4 rounds for time:
8 Bench Press @60%
8 Dips
16 Push Ups
200M Run