Swamp City WOD – Tue, May 16

Swamp City Fitness – Swamp City WOD

Warm Up

Run 200 meters

10 meter Bear Crawl

10 meter Inch Worm

10 meter Toy Soldier

10 Slow Mountain Climbers

30 Jumping Jacks

30 sec Couch Stretch (ea side)

4 Slow and Lows

10 Banded Pass throughs

10 Banded Shoulder Press


25 Min to work on the following:

Handstand Walks

Pull Ups

Muscle Ups

Ring Dips


METCON (No Measure)

4 Rounds

21 Cal Row

15 Thrusters

9 Bar Facing Burpees

Rest 1 Minute Between each Round

30 Min Time Cap

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