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)
Strength
25 Min to work on the following:
Handstand
Handstand Walk
Pistols
Muscle Ups
Slackline
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
