Swamp City Fitness – Swamp City WOD
Warm-up
Thunderstruck Burpees Warmup
Skill
20 min of Pistols and Double Under Practice
Metcon
20 Min EMOM (transfer quickly to next station before minute is up)
50 dubs or 100 singles
100M Run/sprint
10 Cal Bike (13/10)
10 Ring Rows
10 Dips Ring/ bar/ bench