Swamp City Fitness – Swamp City WOD
Warm Up
Bike 10/12 cals
10 meter Samson Stretch
10 meter Bear Crawl (forward and backwards)
10 90/90 (ea side)
10 PVC Good Mornings
2 Rounds (with 10/15# plate)
10 Ground to overhead
10 Halos
10 Squats with press
10 Overhead Walking Lunges
Skills:
25 Min of Skill Work on the Following:
Handstands
Pistols
Ring Dips
Muscle Ups
Metcon (Time)
21-15-9
Hang Power Clean (155/105)
Wallballs (20/14
400 meter Run
400 meter run will be after the completion of each set 21-15-9
Scaling; 105/75, 95/55, 14/10