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