Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
40 Situps
10 Push Ups
10 Beat Swings
10 Squats
3 Quad Stretch Toe Touch (each side)
10 Hollow Rocks
10 Supermans
10 Beat Swings
Skill
Learning Heavy Yoke Carries Between 4 Sets of (building in weight)
6 Shoulder Press +
4 Push Press
Metcon
For Time:
50 Wallballs
40 Wallball Situps
30 Pull Ups
20 Box Jumps
10 Turkish Getups
Between Rounds Complete 1 of the following movements (alternate each round)
Tire Drags 2 Passes
Yoke Carries 2 Passes
