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
Strength
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
