Swamp City WOD – Tue, Jun 13

Swamp City Fitness – Swamp City WOD

Warm Up

Run 200 meters

10 Beat Swings

10 meter Bear Crawl

20 meters Waiters Walk (heavy KB)

10 Open Books (ea side)

10 Banded Pass Through

Prone Y,W,T’s with 2.5 Plate

10 Squats

10 Push-ups

5 Slow Box Step-ups (ea side)


25 Min to work on the following:


Handstand Walk


Muscle Ups


Ring Dips

Metcon (Time)

E5MOM for 15 minutes

21/18 cal Row

15 Box Jumps (24/20)

9 Single Arm Devil Presses (50/35)
Score is slowest Round completed.

Scale: Box step ups, 35/25

If unable to complete the reps in the 5 minutes scale cal rowed 15/10

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