Thorsday 8/4/22

Swamp City Fitness – Swamp City WOD


100 Jumping Jacks

PVC Routine


Pistols, Slackline, Handstands, Safety Rolls

10 Sec Holds (each leg)

3 Pistols (each leg)

3 Handstands (kickups/holds, lateral walks, 5M walks)

3 Safety Rolls (each side)


16 Min Emom with 15 Sec Transition

Max Effort Stations:

-Assault Bike

-Hammer Strikes

-Heavy Sled Push

-KB Swings (53/35)

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