Swamp City Fitness – Swamp City WOD
Warm-up
50 DUBS or 100 Jump Singles
4 Slow and Lows
10 Sec Hang
50 Jumping Jacks
4 Quad Stretch Toe Touch (each leg)
10 Beat Swings
25 DUBS or 50 Singles
8 Stationary Inch Worms
10 Beat Swings
25 Jumping Jacks
8 Face Down Y,T,W’s
Strength
22 Min of Work:
6 Strict Press +
4 Push Press
Working up to Max effort weight. 4 Rounds
Between Sets 2 Rope Climbs + 16 V-Ups
Metcon
For Time:
12 Box Jumps (30/24)
12 Sumo Deadlift High Pulls (75/55)
12 KB Swings (53/35)
500M Row or 15/12 Cal Bike
18 KB Swings (53/35)
18 Sumo Deadlift High Pulls (75/55)
18 Box Jumps (30/24)
Sumo Deadlift High Pulls can be with KB
