Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 Jumping Jacks
5 Slow and Lows
8 Samson Stretch (4 each leg)
5 Pike Push Ups
4 Side lunges (each leg)
40 Jumping Jacks
8 Jumping Squats
4 Quad Stretch Toe Touch (each leg)
8 Down Dog Push Ups w/leg lift
20 Jumping Jacks
30 sec ankle and calf stretch on bench (each leg)
3 Pistols (each leg)
20 Skater Hops
3 Turkish Getups (each leg)
Skill
Slackline Basics
Learn to step up safely with a PVC Pipe
Eyes Forward
Single foot balance
Safe dismount
Balance beam or Wall Climbs for those who are not currently slacklining. Take turns.
Metcon
EMOM 16
Min 1: 60 DU or 100 SU
Min 2: 15 Front Squats (95/65)
Min 3: 10 Shoulder to Overhead (95/65)
Min 4: 5 BMU OR 5 PU + 5 Ring Dips OR 5 Ring Rows + 5 Ring Dips
