Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
10 Beat Swings
10 Down Dog Push Ups
3 Slow and Lows
3 Quad Stretch Toe Touches (each leg)
10 Beat Swings
10M Bear Crawl
10M Forward Scoops
10M Over the Fence Side Lunges
10M Inchworm to Runners Stretch
Deadlift
20 Min:
For Those proficient in the movement we are testing for 1RM
For those new to the movement we are working on form and fundamentals
1-time exercise (Time)
10 DB RDL’s
10 DB High Pulls
10 DB Front Squats
20 DB Strict Press (push press when fatigued)
800M Row or Run
10 DB RDL’s
10 DB High Pulls
10 DB Front Squats
20 DB Strict Press (push press when fatigued)