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)
