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That is a LOOOONG 18 Minutes…March 24, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run or row

:10 hang

10m bear crawl

10m inchworm

5 narrow grip rig raises

5 quad stretch toe touch/leg

200m run or row

10m samson stretch

10m duck walk

10 beat swings

10 pushups

10 jump squats

5 berzerker lunges

200m run or row

Gymnastics

Take some time to work on/practice rope climbs and handstands!

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

3 Wall Walks

6 Power Clean and Jerks (95/65)

9 Box Jump Overs (24″/20″)

12 Box Dips

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