Swamp City Fitness – Swamp City WOD
Warm-up
400m run
50 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
5 narrow grip rig raises
50 jumping jacks
5 quad stretch toe touch/leg
10 push-ups
10 good mornings
5 slow and lows
10 kipping beat swings
50 jumping jacks
Gymnastics
Athlete’s choice on gymnastics movement(s) to work on!
Handstand work
Pistols
T2B
Pull-ups
Turkish Get Ups
Climbing wall
Anything you want to work on for about 20 minutes
Metcon (AMRAP – Rounds and Reps)
4 RFT
400m run
30 American KBS (53/35) or Russian KBS (70/53)–need to go a little heavier if doing Russian!
20 Box Jumps (24″/20″)
10 Single arm devils press
25 minute cap