Swamp City Fitness – Swamp City WOD
Warm-up
25 Cal Assault Bike
PVC Routine
Skill
25 min of skill work
Learning to master your pullups.
Learning to develope your chest to bar pullups
Learning the fundamentals for Muscleups.
Understanding Your Mobility on gymnastics mats
Metcon
For Time:
25 V-Ups
10 SlamBalls
10 Box Jumps
10 Ring Rows
8 SlamBalls
8 Box Jumps
8 Ring Rows
6 SlamBalls
6 Box Jumps
6 Ring Rows
4 SlamBalls
4 Box Jumps
4 Ring Rows
2 SlamBalls
2 Box Jumps
2 Ring Rows
25 V-Ups
