Swamp City WOD – Tue, Jul 18

Swamp City Fitness – Swamp City WOD

Warm Up

15/12 Cal Bike

10 Beat Swings

5 Burpees

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Beat Swings

10 Squats

10 Lunges

10 Side Lunges

5 Stationary Inchworms


24 Min to work on Skill Development

Handstand Work

Muscle Up


Double Unders

Mini Mini Murph (Time)

400M Run
25 Pull Ups
50 Push Ups
75 Squats
10 Wall Walks
400M Run

Note: Break this up the most effective way for you

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