Swamp City Fitness – Swamp City WOD
Warm-up
16/12 Cal Bike
6 Around the World Squat/Lunges
20 KB Around the Worlds (each direction)
10 KB Halos (each direction)
10 KB Goblet Pos Twisting Knee Raises
40 Jumping Jacks
10 Beat Swings
10 Heal together Knee Together Squats
10 Single Leg RDL’s (w/kb optional)
10 Mobility Up Downs
10 Down Dog Push Ups
Strength
25 Min of Skill Work:
Handstands
Pistols
Muscle Ups
Rope Climbs
1-time exercise (Time)
4 Rounds for time:
12 Single DB Push Ups Alternating Arms (40/30)
12 Single DB Thrusters (6 each arm)
200M Run
12 V-Ups
12 Deadlifts at 65%
12/10 Cal Bike