Swamp City Fitness – Swamp City WOD
Warm-up
50 Singles, jump rope
6 Stationary Inchworms
10 Beat Swings
100 Singles, jump rope
4 Slow and Lows
10 Side Lunges
4 Quad Stretch Toe Touch (each leg)
150 Singles, jump rope
10 Drop Squats
20 Skater Hopes
10 PVC Pass throughs
10 PVC Around the Worlds
10 PVC Twists
10 PVC Twists w/ knee raises
Skill
15 min of Clean & Jerk Skills
Working up in weight to 80% of 1RM
15 Min Handstand Work
Metcon
4 Rounds for time:
2 Cleans (135/95)
2 Front Squats
2 Jerks
2 Wall Walks or 5M Handstand walk or 5 Handstand Push Ups
8 Ring Dips
10 Push Ups (negatives 35’s/25’s)
250M Row or 10/8cal Assault Bike
18 min time cap
