Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
3 Slow and Lows
10 Beat Swings
3 Stationary Inchworms
3 Quad Stretch Toe Touch (each leg)
2 Wall Walks
Bring Sally Up Performed with either:
Forward & Reverse Burpees or
RX + Ali’s Recommendation
Skill
Pistols & Slackline
Metcon (Time)
For Time:
1 Wall Walk
1 Chest 2 Bar Pull Up
1 Deadlift (225/155)
2 Wall Walks
2 Chest 2 Bar Pull Ups
2 Deadlifts
3,3,3, 4,4,4, 5,5,5, 6,6,6, Done
