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Swamp City WOD – Thu, Aug 31

Swamp City Fitness – Swamp City WOD

Warm Up

30 Dubs or 75 Singles

10 Beat Swings

20sec Shoulder Circles Forward

20sec Reverse Shoulder Circles

10 Raise the Roofs

10 Shoulder Hugs

20 Dubs or 60 Singles

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touches

10 Downdog Push Ups

Strength

If you missed Monday or Wednesday this is your strength makeup day.

Metcon (Time)

4 Rounds for Time:

5M Handstand Walk or 2 Wall Walks

10 T2B

20 Wallballs (20/14)

2 Muscle Ups or 4 Pull Ups + 4 Dips

10 Slamballs (20)

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