Swamp City Fitness – Swamp City WOD
Warm-up
400m run
10m inchworm
10m perfect stretch
10 beat swings
5 quad stretch toe touch/leg
10m bear crawl
10m Samson stretch
5 narrow grip rig raises
5 slow and lows
10 kipping beat swings
10 good mornings
5 burpees
400m run
Skill
Gymnastics/Core/Strength Circuit
5 rounds not for time (20 minutes…it is okay if you do not get 5 rounds)
3 Wall walks
9 Dips (box, ring or bar)
12 Seated DB press
30 Plank jacks
Metcon (Time)
FOR TIME
100 Pull-ups/ring rows
Every break, complete:
40 DU/80 SU
10 Power Cleans (95/65)
*starts with jump rope/cleans
20 minute cap
