Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang from the bar
15m bear crawl
15m inch worm
15 good mornings
20 jumping lunges
5 rig raises narrow grip
:30 calf stretch per leg
400m run
Gymnastics
ATHLETE’S CHOICE-Pick a skill that you want to work on.
Ideas: T2B, pull-ups, muscle ups, handstand work, double unders, obstacles outside the gym etc.
Metcon
20 min AMRAP
10 KB snatches
10 ring dips
Sled push around gym
5 tire flips
5 wall walks