Swamp City Fitness – Swamp City WOD
Warm-up
Thunderstruck Burpees for Alma
3 slow and lows
10 Beat swings
10 Hollow Rocks
10 Supermans
Skill
20 Min work on Handstands, Pistols, Bulgarian Split Squats, Ring Dips
Choose 2 and alternate between the 2 for 20 min.
Metcon
400M Run Buy In
Thrusters & Bar over Burpees
1, 1
2, 2
3, 3
4, 4
5, 5
6, 6
7, 7
8, 8
WallBalls & Pull Ups
9, 9
10, 10
11, 11
12, 12
400M Run Buy Out
