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Is 2 A Lucky Number?…January 18, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m inchworm

10m bear crawl

5 narrow grip rig raises

10 push ups

5 quad stretch toe touch/leg

10m duck walk

10m Samson stretch

5 slow and lows

20 banded pull aparts

10 banded strict press

Strength

Bro Stuff

100 lateral DB raises

50 BB curls

100 banded tricep pull downs

50 BB strict press

*Partition as you see fit

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

200m run

20 Air squats

20 DU/40 SU

2 Wall walks

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