Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
5qty 10rep Mt Climber Burpees
10 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touches (each leg)
5 Fire Fighter Burpees
5 Double Time Burpees (front/back)
12 Alternating Curtsy Lunges
10 Beat Swings
10 Jumping Squats
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Strength
Back Squat Week 2 of 9
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Metcon (Time)
600M Run – Buy In
3 Rounds:
3 Tire Flips
3 Rope Climbs
3Wall Walks
10 KB or DB Thrusters (35’s/25’s)
600M Row – Buy Out
