Swamp City WOD – Wed, Jul 12

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Beat Swings

10 Starfish Toe Touch

10M Samson Stretch

10M Forward Scoops

400M Run

10 Beat Swings

30 Ab Mat Sittups

10 Squats

2 Quad Stretch Toe Touch (each leg)

10 Side Lunges

6 Stationary Inchworms

10 Jumping Squats


1RM Testing

Perform GHD’s before each set. Start with 10 increase by 2 each round.

Deadlift (Establish 1RM)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10 Pull Ups

20 KB Swings (53/44)

30 Wall Balls (20/14)

200M Run

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