Swamp City WOD – Tue, Jul 11

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

30 Dubs or 75 Singles

30 Jumping Jacks

6 Sun Salutation to Down Dog Push Ups

6 Perfect Stretches

3 Quad Stretch Toe Touch (each leg)

4 Burpees

4 Jumping Jack Burpees

4 Break Dance Burpees


25 Min of Skill Work

Handstand Work and Distance Challenge

Muscle Up Work

Pistol Work

Metcon (No Measure)

15Min AMRAP:

20 Situps

20 Mt Climbers

10 Breakdance Shoot throughs

2 Pistols each leg

2 Wall Walks

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