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Swamp City WOD – Tue, Jun 6

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cal Bike

10 meter Walking Lunges

10 meter Bear Crawls

10 push-ups

10 Banded Pass Throughs

10 Banded Around the Worlds

10 Banded Shoulder Presses

Prone Y, W, T’s (use 21/2# plates)

Skills:

15 min of Handstand work, Pistols, Ring Dips

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

200 meter Run

10 Wallballs (20/14)

10 Burpees

Rest 5 Minutes

8 minute AMRAP

200 Meter Run

10 KB Swings (50/35)

10 Box Jumps (24/20)

Rest 5 Minutes

8 minute AMRAP

200 meter Run

10 Single-Arm DB Hang Clean and Jerks (50/35)

10 DB Goblet Squats (50/35)
Scaling: 14/10, 35/25, Box Step Ups

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