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Swamp City WOD – Wed, Dec 21

Swamp City Fitness – Swamp City WOD

Warm Up

25/20 Cal Bike

200M Run

3 Slow and Lows

10 Beat Swings

3 Quad Stretch Toe Touch

15/10 Cal Bike

200M Run

10M Samson Stretch

7 Stationary Inchworms

Strength

Back Squat Week 8of 9

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

Scrooged (Time)

3 Rounds:

10 Thrusters (95/65)

20 Push Ups

10 Front Squats (95/65)

20 OH Lunges (25/10)

10 Cleans (95/65)

20 Push Ups

10 KB Swings (53/35)

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