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Swamp City WOD – Thu, Jan 26

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

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