Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
10 Beat Swings
10M High Knees
10M Butt Kicks
5 Toe Touches
10 Starfish Toe Touches
3 Quad Stretch Toe Touches (each leg)
400M Run
10 Beat Swings
10 Twists w/knee raises
10 Hollow Rocks
10 Superman
10M Bear Crawl
10M Burpee Broad Jumps
Metcon
30 Min Swamp Belly
From 0-9min
3 Snatches (add 10lb each round, scale accordingly)
3 Back Rack Lunges (each leg)
3 Man Makers (no weight increase)
From 10-19
6 Thrusters (add 10lb each round, scale accordingly)
6 Box Jumps
6 Bar Facing Burpees
From 20-29
12 KB Swings
12 Goblet Squats
12 T2B
