Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
20M Samson Stretch
10M Inchworms
10 Beat Swings
10 Downdog Pushups
10 Squats
3 Quad Stretch Toe Touch (each leg)
20M Skipping High Jumps
10 Side Lunges
10M Burpee Broad Jumps
Strength
1RM Testing
Back Squats
Superset the Following:
ME Calf Raises (KB or Hex)
ME Hex/Trap Bar Shrugs or KB Shrugs
ME DB or EZ Bar Tricep Ext
only 4 rounds of the superset work during the warm up rpounds
Back Squat (1 x 1)
Metcon (Time)
4 Rounds for Time:
200M Run
6 Man Makers (40’s/25’s)
12 DB Walking Calf Raises (40’s/25’s)
6 Strict Pull Ups
12 Deadlifts (155/85)