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Swamp City WOD – Tue, Aug 1

Swamp City Fitness – Swamp City WOD

Warm Up

25 Sit Ups

10 Push Ups

10 Beat Swings

400M Row

10 Starfish Toe Touch

10M Samson Stretch

10M Froggers

10M Spiderman Crawls

8 Downdog PushUps into Sun Salutation Pose

6 Scorpion Stretches with 5 sec hold

6 Open Books

10 Beat Swings

Skills:

26 Min AMRAP, Superset the Following:

2 min Handstand work

10 Knee and Ankle together Squats

10 Single Leg Reach Back Squats

6 Bottom of Knee & Ankle together Squat alt Heel Taps

2 Min Muscle Ups Progressions

20M Walking Calf Raises w/ KB’s (35’s/28’s)

Metcon (Time)

For time:

10 Wallballs

2 Wall Walks

200M Run

2 Tire Flips

10 Ring Rows

30 Wallballs

4 Wall Walks

400M Run

4 Tire Flips

20 Ring Rows

10 Wallballs

2 Wall Walks

200M Run

2 Tire Flips

10 Ring Rows

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