Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
6 Stationary Inchworms
10 Beat Swings
6 Stationary Samson Stretches
10 Squats
30 Jumping Jacks
6 Down Dog Push Ups
10 Beat Swings
3 Quad Stretch Toe Touch
20 Jumping Jacks
2 Slow and Lows
10 Beat Swings
Skill
25 Min to work on:
Headstands
Kipping Handstand Push Ups
Handstand Push Ups
T2B
Metcon (Time)
For Time:
12Empty Bar Thrusters
5 Burpees Over Bar
10 T2B
600M Run
10 Thrusters (95/65)
5 Burpees Over Bar
10 T2B
400M Run
8 Thrusters (135/95)
5 Burpees Over Bar
10 T2B
200M Run
18 Min Time Cap
