Swamp City Fitness – Swamp City WOD
Warm-up
20 Jumping Jacks
10 Beat Swings
10 Starfish Beat Swings
10 Twisting Knee Raises
10 Squats
10 Lunges
40 Jumping Jacks
10 Beat Swings
10 Good Mornings
10M Forward Scoops
10M Over the Fence Side Lunges
10M Inch Worms
10M Froggers
Skill
20 Min of Skill Work:
– Handstands
– Pistols
– Muscle Ups
Every 4 min 10 qty Deadlifts
(warming up to 70% of 1RM)
1-time exercise (Time)
4 Rounds for time:
6 Devil Press (35/25)
20 Abmat Sit Ups
6 Deadlifts @ 70% of 1RM
12 T2B
