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Double Under & Handstand Practice…February 17, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 jumping jacks

:10 hang

10m inchworm

10m Samson stretch

10 beat swings

200m run

50 jumping jacks

5 narrow grip rig raises

10 DB strict press

10 kipping beat swings

200m run

50 jumping jacks

:30 calf stretch/leg

Gymnastics

Double Unders and Handstand Work

If proficient at DU, do “flight simulator”

https://wodwell.com/wod/flight-simulator/

Handstand work to include:

Wall walks, Negatives, Kick Ups, Shoulder Taps, Handstand Holds

Metcon (AMRAP – Rounds and Reps)

18 minute ascending ladder

3, 6, 9, 12, 15…

Box Jumps (24″/20″)

Slam Balls

HRPU
Score will be round number you completed plus how many reps you got into the round you did not finish

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