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Swamp City WOD – Tue, Jun 27

Swamp City Fitness – Swamp City WOD

Warm Up

15/13 Cal on Bike

10 Beat Swings

PVC Routine

15/13 Cal on Bike

10 Beat Swings

10 Knees and Feet Together Squats

Skills:

28 Min to work on the following:

Handstand

Muscle Ups

Pistols

Ring Dips

Slackline

Metcon (Time)

For Time:

5M HS Walk or 20 Sec HS Hold on Wall

200M Run

10 Push Ups

10 Wall Balls

10 T2B

5M HS Walk or 20 Sec HS Hold on Wall

400M Run

20 Push Ups

20 Wall Balls

20 T2B

5M HS Walk or 20 Sec HS Hold on Wall

200M Run

10 Push Ups

10 Wall Balls

10 T2B

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