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
Skills:
25 Min to work on the following:
Handstand Walks
Pull Ups
Muscle Ups
Ring Dips
Pistols
METCON (No Measure)
4 Rounds
21 Cal Row
15 Thrusters
9 Bar Facing Burpees
Rest 1 Minute Between each Round
30 Min Time Cap