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
Skills:
24 Min to work on Skill Development
Handstand Work
Muscle Up
Pistols
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