Swamp City Fitness – All Day Swamp City WOD
Warm-up
Warm Up
PVC routine
5 narrow grip rig raises
10 jump squats
10 beat swings
Gymnastics
GOAT-work on whatever gymnastics movement you want to work on for the next 20 minutes
T2B, Pull-ups, muscle ups, HSPU, pistols, dubs etc.
If you do not want to work on gymnastics, you can either row or run for 20 minutes.
Metcon
50-40-30-20-10
DU/SU (double reps)
25-20-15-10-5
T2B
*after each set, 20 jump squats-total of 100 jump squats*
16 minute time cap
Cool Down
If time allows:
50 plank jacks
50 v-ups or lemon squeezers
50 plank dips