Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
50 lateral hops over line
5 quad stretch toe touch/leg
10 beat swings
10m inchworm
10m samson stretch
5 narrow grip rig raises
5 slow and slows
10 kipping beat swings
50 lateral hops over line
10 burpees
:30 ankle stretch on bench/leg
Skill
3 x 8 pistols/pistol progressions
3 x max reps dips (box, bar or ring)
3 x 4 wall walks
Superset all 3 movements, but focus on quality reps. Do not rush into the next movement just to get it done. This is a skill time. Work on skills and not doing this as fast as possible.
Metcon (Time)
20 RFT
4 HRPU
4 Pull-ups/ring rows
4 American KBS (53/35)
20 minute cap