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
Skills:
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