Swamp City WOD – Tue, Sep 26

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

200M Run

10 Beat Swings

10 Squats

10 Push Ups

10 Lunges

10 Beat Swings

10 Knee and Ankle Together Squats

6 Pike Push Ups

10 Elevated Reverse Lunges

200M Run

40 Jumping Jacks


25 Min of Skill Work:


Muscle Ups



Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 Man Makers

5M Handstand Walk or 2 Wall Walks

2 Deadlifts (225/155)

20 Wall Balls

400M Row

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