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
Skills:
25 Min of Skill Work
Handstand
Pistols
Muscle Ups
Dips
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
