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Swamp City WOD – Tue, Oct 10

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

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