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Swamp City WOD – Tue, Apr 4

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

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