Swamp City Fitness – Swamp City WOD
Warm Up
200 meter Run
10 beat swings
10 Ring Rows (3 sec pause at the top)
5 Worlds Greatest Stretch (ea side)
10 Reverse Lunges (ea side)
3 rds 20 sec work/10 sec rest Hollow Body Holds
10 Pike Push-Ups
30 Jump Rope
Skill
25 Min to work on the following:
Handstand
Pistols
Ring Muscle Ups
DUB’s
Metcon (No Measure)
6 Min AMRAP
10 Overhead Squats (95/65)
20 WB Sit-ups
Rest 3 Minutes
6 Min AMRAP
10 Deadlifts (135/95)
20 Burpees
Rest 3 Minutes
6 Minute AMRAP
10 Box Jump Overs (24/20)
10/15 Cal Row
