Swamp City Fitness – Swamp City WOD
Workout Option 1
Helm’s Deep (Time)
Freedom (RX’d)
For Time:
100/80 Calorie Air Bike
100 Sit Ups
Independence
For Time:
80/65 Calorie Air Bike
100 Sit ups
Liberty
For Time:
60/48 Calorie Air Bike
60 Sit Ups
Target TIme: 11-13:00
Time Cap: 16:00
Workout Option 2
Recovery Workout (Distance)
45 Minute Row @Zone 2 Pace
*Every 5 minutes stop and do 50ft Handstand walk
Alternative options: 60 second Handstand Walk practice, 4 Wall Walks, 30 second Plank/Handstand Hold, or 10 DB Strict Shoulder Press.