Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Sec hang from bar
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Starfish Toe Touch
8 Down Dog Push Ups
10 90/90’s
10 Hip Flexors up and over KB
10 Beat Swings
10 Side Lunges
10 Kang Squats
Skill
22 Min to work on the following:
5 x 5 Seated Ring Muscle Ups Progressions
5 x 2Slackline, 10 sec holds (eachfoot)
5 x 2 Handstand Hold 30 Sec, RX 30 Sec Shoulder Rocks (Inverted Dance)
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KB Fun (Time)
4 Rounds for Time:
6 KB Drag Throughs (44/35)
6 KB Squat Cleans
12 KB Swings
+ Round 1: 30M Suitcase Carry Lunges
+ Round 2: 30M Front Rack Carry Lunges
+ Round 3: 30M Goblet Carry Lunges
+ Round 4: 30M Single Arm OH Lunges
Modified:Light KBon Initial Movements. No weight on Lunges 20M