Swamp City Fitness – Swamp City WOD
Warm Up
400M Rows
10 Beat Swings
20 sec Shoulder Circles (forward)
20 sec Shoulder Circles (reverse)
10 Shoulder Hugs
10 Down Dog Push Ups
10 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch
Skills:
23 Min to work on
Handstand
Dips
Muscle Ups
Pistols
Metcon (Time)
25 Sit Ups or 10 GHD’s
9 Deadlifts (185/145)
2 Wall Walks or 5M HS Walk
100M Sled Push (2 Plates)
25 Sit Ups or 10 GHD’s
6 Deadlifts (225/165)
2 Wall Walks or 5M HS Walk
200M Sled Push (2 Plates)
25 Sit Ups or 10 GHD’s
3 Deadlifts (265/185)
2 Wall Walks or 5M HS Walk
300M Sled Push (2 Plates)
