Swamp City Fitness – Swamp City WOD
Warm-up
100 Jump Ropes
100M Run
10 Squats
10 Stationary Inchworms
Shoulder Circles (small-large, large-small)
Shoulder Hugs
10 Beat Swings
10 Twists w/knee raises
30 Double Unders or 70 Jump Ropes
10M Samson Stretch
10M Burpee Broad Jumps
Strength
Bench Press 4×6 at 70% of 1RM
Superset
2 Turkish Get Ups (35/20)
10 Bulgarian Split Squats (35/20)
Metcon
AMRAP 7:
7 OHS 75/55
7 Lateral Bar burpees
RX Bonus, add 5M Handstand Walk after each round.
Scaled:55/35, Lateral burpee stepovers
