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Tuesday 8/2/22

Swamp City Fitness – Swamp City WOD

Warm-up

250M Row

10M Samson Stretch

4 Slow and Lows

10M InchWorms

10 Beat Swings

250M Row

10M Forward Scoops

4 Quad Stretch Toe Touch (each leg)

10M Burpee Broad Jumps

10 Beat Swings

250M Row

Shoulder Circles

Shoulder Hugs

10 Good Morning

10 Kipping Beat Swings

Strength

Overhead Squats

Those proficient are working up to 8 Rep Max, 4 Rounds

Start from rack. Snatch Grip, Back Rack, Push Press or Snatch Balance.

Superset:

3 Pistols (each leg)

20 Situps

Metcon

10 Min AMRAP

10 Deadlifts (185/115)

10 Toes 2 Bar

10 Cal Bike or 100M Sprint (alternate every round)

10 Ab Mat Sit Ups

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