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Tuesday 8/30/22

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

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