Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m bear crawl
10m inchworm
5 narrow grip rig raises
5 quad stretch toe touch/leg
200m run
10m Samson stretch
10m duck walk
10 beat swings
10 pushups
10 jump squats
5 berzerker lunges
200m run
Gymnastics
Pick a skill that you want to work on for 15 minutes!
Toes to bar, pull-ups, handstand work, jump ropes etc.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
100m sled push (if it is raining, 200m row or 12/10 calorie bike)
20 box jumps
3 rope climbs or 6 Tarzan climbs
4 wall walks