Swamp City Fitness – All Day Swamp City WOD
Warm-up
10 Sec Hang
800M Run/Row
10 Beat Swings
PVC Routine
10 Kipping Beat Swings
Skill
Introduction to Slack-lining
How to safely step up using PVC pipe.
Attempting Stationary balance
Look forward to the horizon, not down.
How to safely dismount or fall.
Gymnastic mat under slackline
Alternates are Pistols and Situps
Metcon
4 Rounds for time:
10M Handstand Walk or 3 Lateral Wall Walks or 3 Wall Walks
3 Bar Muscle Ups or 6 Strict Pull Ups or 12 Ring Rows
100M Run start w/1 Tire Flip, + 1 Balance Beam Walk (3 attempts) Fail/Alternate 12 Jumping Lunges, end w/1 Tire Flip
