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