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