Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
200M Run
10 Beat Swings
10 Squats
10 Push Ups
10 Lunges
10 Beat Swings
10 Knee and Ankle Together Squats
6 Pike Push Ups
10 Elevated Reverse Lunges
200M Run
40 Jumping Jacks
Skills:
25 Min of Skill Work:
Handstands
Muscle Ups
Pistols
Dips
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
4 Man Makers
5M Handstand Walk or 2 Wall Walks
2 Deadlifts (225/155)
20 Wall Balls
400M Row
