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Tuesday 9/27/22

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

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