Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m inchworm
10m Samson stretch
10 beat swings
40 jumping jacks
5 slow and lows
10 lemon squeezers
5 narrow grip rig raises
40 jumping jacks
10 kipping beat swings
:30 ankle stretch/leg
Skill
GOAT. Work on any gymnastics movement that you want to work on for the next 20 minutes!
Handstand work: HSW, HSPU, Wall Walks, Kicking up, HS Hold etc.
Pullup/Chest to Bar/BMU/RMU etc.
Pistols
T2B
Double Unders
Metcon
5 RFT
100m sled push
200m row
30 air squats
40 DU/80 SU