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Swamp City WOD – Tue, May 2

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

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