Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
30 Jumping Jacks
10 Beat Swings
4 Breakdance Burpees
6 Stationary Inchworms
10M Samson Stretch
10M Forward Sccops
10 Over the Fence Side Lunges
400M Run
10 Beat Swings
Skill
28 Min to work on:
Cleans
Heavy DB Thrusters
Handstand Walking Progressions
Seated Ring Muscle Ups
Slackline
Pistols
Metcon (Time)
4 Rounds for time:
16 Alternating V-Ups
14 Deadlifts (185/135)
3 Wall Walks or 5M Handstand Walk
8 Thrusters (45/35)
Modifications:
16 Knee to Elbow
Deadlifts 85
Push Up to Feet in the Wall
8 Squats
18 Min Time Cap
