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GOAT Work Tuesday! November 2, 2021

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

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