Swamp City Fitness – Swamp City WOD
Warm Up
3 Rounds:
5 Wallball Burpees (20/14)
10 Wallball Situps
15 Wallball Squats
15 Russian Twist
20 Wallball Mt Climbers
Skill
Muscle Up Progressions,
Handstand Progressions,
Pistol Progressions
Metcon (Time)
For Time:
1-14 Wallballs
14-1 T2B
2 Burpee Box Jumps Between Each Round
