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