Swamp City Fitness – Swamp City WOD
Warm-up
10 Sec Hang
20 Jumping Jacks
20 Plank Jacks
20 Mt Climbers
10 Beat Swings
10 Push Ups
10 Up Downs
10 Shoot Throughs
10 Down Dog Push Ups
10 Beat Swings
10 Kang Squats
3 Quad Stretch Toe Touch (each leg)
HALLOWOD from Wodwell (Time)
For Time:
10 Burpees
31 Russian KB Swings (70/53)
10 Burpees
31 Box Jumps (24/20)
10 Burpees
31 Push Presses (75/55)
10 Burpees
31 Pull Ups or Ring Rows
10 Burpees
31 Slam Balls (20)
10 Burpees
31 DB Snatches (50/30)
1,031 Meter Row
HAPPY HALLOWEEN!
