Swamp City WOD – Tue, Jul 25

Swamp City Fitness – Swamp City WOD

Warm Up

60 Jumping Jacks

10 Squats

10 Starfish Toe Touch

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10M Perfect Stretch

10M Forward Scoops

10 Beat Swings


25 Min of Skill Work



Muscle Ups


Metcon (Time)

4 Rounds for Time:

5 Deadlifts (185/125)

4 Burpees over Bar

3 Wall Walks or 5M Handstand Walk

5 Strict Pull Ups

200M Run

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