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BonFire Friday

Swamp City Fitness – All Day Swamp City WOD

Warm-up

500M Run or Row or 150 Jumping Jacks

10M Samson Stretch

5 Slow and Lows

10 Sec Dead Hang

Shoulder Circles, Hugs, Raise the Roofs

2 Quad Stretch Toe Touch (each leg)

10 Beat Swings

5 Drop Squats

Shoulder Circles, Hugs, Raise the Roofs

2 Quad Stretch Toe Touch (each leg)

10 Kipping Beat Swings

5 Drop Squats

Rig Raises

Gymnastics

Handstand Progressions

Safety Rolls

Metcon

10 Min AMRAP

10 Wallballs

10 T2B

200 M Run

RX only – Add 2 Muscle Ups

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