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
