Swamp City Fitness – Swamp City WOD
Warm-up
400 run or row
:10 hang
50 lateral hops over line
10m inchworm
10m bear crawl
5 slow and lows
50 lateral hops over line
10 beat swings
10 good mornings
5 narrow grips rig raises
50 lateral hops over line
10 kipping beat swings
10 pike push up with leg kick
:30 calf stretch/leg
Strength
Gymnastics/Strength circuit
4 rounds
Max set dips (ring, bar, box)
2 minute DU practice
:60 center plank
30 KB russian twists
Metcon (Time)
FOR TIME
25-20-15-10-5
Burpee box jumps overs (24″/20″)
*50 DU/100 SU after each set
20 minute cap
