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
