Who is Nicole?? June 25, 2021

Swamp City Fitness – All Day Swamp City WOD


60 jumping jacks

:10 hang

10m samson stretch

10m duck walk

5 slow and lows

10 beat swings

10 jump squats

10 pike push up with leg kick

5 jumping berzerker lunges

60 jumping jacks

:30 couch stretch/leg

:30 calf stretch/leg


MAX OUT YOUR BACK SQUAT (20-25 minutes)

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
*Score is the total amount of pull-ups/ring rows. EVERY time you break your ring rows or drop from the pull up bar, you go back for a 400m run**

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