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Happy Birthday, Angela!

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m inchworm

10m Samson stretch

5 narrow grip rig raises

50 lateral hops over line

10 beat swings

5 burpees

Resistance bands

Gymnastics

5 sets (not for time…work on quality reps):

10 toes to bar-strict or you can work on kipping

20 lemon squeezers

3 wall walks- work on getting as close to the wall as you can

40 DU/80 SU

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

200m run or row

20 pull-ups/ring rows

40 push-ups

60 air squats

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