Swamp City Fitness – Swamp City WOD
Warm Up
30 DUB’s 75 Singles
Partner Wall Ball Warmup
Skill
25 Min
Rope Climb Work
Handstand Work
Metcon (Time)
400M Run
2 Wall Walks or 5M Handstand Walk
100M Sled Push (3/2) plates
15/12 Cal Bike
10 Tire Flips
2 Rope Climbs
2 Wall Walks or 5M Handstand Walk
100M Sled Push (3/2) plates
400M Run
