Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
4 Stationary Inchworms
4 Slow and Lows
4 Quad Stretch Toe Touches (each leg)
8 Side Lunges (4/side)
40 Jumping Jacks
8 Jumping Lunges
8 Jumping Squats
8 Push Ups
20 Skater Hops
40 Jumping Jacks
Skill
Pistols and Slackline work.
Anyone proficient in pistols perform 3 sets of 3 pistols on each leg with 10-20 sec one leg hold on the slackline.
Metcon
WallBall Wod (20/14)
4 Rounds for time
10 WallBalls
10 Overhead Lunges
10 Alternating WallBall Push Ups
10 Overhead Situps
