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That is a Lot of Wall Balls…February 2, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m bear crawl

10m inchworm

5 narrow grip rig raises

5 quad stretch toe touch/leg

200m run

10 beat swings

10 pushups

10 jump squats

5 berzerker lunges

200m run

:30 ankle stretch on bench/leg

Gymnastics

Gymnastics/strength Circuit

4 rounds

4 wall walks

8 pistols/leg

12 BB bicep curls

15 Lateral DB raises

Metcon (Time)

FOR TIME

1000m run

75 Wall Balls (20/14)

50 Alternating DB snatches

25 Double DB devils press

25 minute cap

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