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)