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