Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Beat Swings
10 Push Ups
4 Sun Salutation Push Ups
3 Slow and Lows
3 Quad Stretch Toe Touches
10 Beat Swings
10 Side Lunges
200M Run
Skill
25 Min of Skill Work on Handstand Progressions
Every 5 Min:
10 Bulgarian Split Squats w/Front Rack,KB’s (20’s/10’s)
10 Glute Bridges
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP:
200M Run
10 T2B
10 Slam Balls
2 Deadlifts (185/135)
2 Burpees Over Bar