Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Beat Swings
PVC Routine
10 Beat Swings
10 Knee Together Heal Together Squats
Strength
22 Min of Skill Work on Movements of Your Choice:
Dub’s
Pistols
Muscle Ups
Hand Stands
Metcon (Time)
3 Rounds:
10M Handstand Walk or 3 Wall Walks
12 Lateral Box Step Ups
14 Slam Balls
16 T2B
For Time (15 Min Time Cap)
