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Swamp City WOD – Tue, Sep 19

Swamp City Fitness – Swamp City WOD

Warm Up

10 Sec Hang

30 Jumping Jacks

10 Lunges

20 Jumping Jacks

10 Side Lunges

10 Jumping Jacks

5 Berserker Lunges (lunge squat, lunge squat=1)

20 Jumping Jacks

10 Down Dog Push Ups

30 Jumping Jacks

5 Jumping Berserker Lunges

10 Beat Swings

20 Skater Hops

Strength

24 min to work on:

Dubs

Pistols

Handstand

Muscle Ups

(6 minutes for each movement)

Metcon (Time)

2 Rounds for Time:

500M Row

40 Squats

30 Mt. Climbers

20 KB Swings (53/44)

10 Bench Press @ 65% of 1RM

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