Swamp City Fitness – Swamp City WOD
Warm-up
200M Run
10 Beat Swings
10 Squats
10 Push Ups
5 Burpees
200M Run
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touches
10 Down Dog Push Ups
200M Run
10 Ring Beat Swings
20M Burpee Broad Jumps
Clean (20 Min:
For Those proficient in the movement we are testing for 1RM
For those new to the movement we are working on form and fundamentals)
20 Min:
For Those proficient in the movement we are testing for 1RM
For those new to the movement we are working on form and fundamentals
1-time exercise (Time)
For time:
600M Run
2 Wall Walks or 5M Handstand Walk
20 Wall Balls
20 Pull Ups or 5 Muscle Ups
2 Pistols (each leg)
400M Run
2 Wall Walks or 5M Handstand Walk
20 Wall Balls
20 Pull Ups or 5 Muscle Ups
2 Pistols (each leg)
200M Run
2 Wall Walks or 5M Handstand Walk
20 Wall Balls
20 Pull Ups or 5 Muscle Ups
2 Pistols (each leg)