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Swamp City WOD – Wed, Oct 26

Swamp City Fitness – Swamp City WOD

Warm-up

20 Cal Bike or Row

40 Dub’s or 80 Jump Rope Singles

5 Burpees

5 Breakdance Burpees

5 Firefighter Burpees

5 Double Time Burpees

3 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Beat Swings

40 Dub’s 80 Singles

Strength

Bench Press (Build up to your new 1RM
Superset: (4 Rounds)
20 Russian Twists (45/25)plate)

Metcon

KB Fun 12 Min AMRAP

15 Swings (53/35)

Shoulder To Overhead (35/20) 8 each arm

10 Goblet Squats (53/35)

10 Alternating Single Arm Snatches (35/20)

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