Swamp City Fitness – All Day Swamp City WOD
Warm-up
Choose your own order but complete the following work:
1000M Row
1000M Run
20 Push Ups
20 Beat swings
20 KB Thrusters (light weight)
Skill
Handstand Push Up and Walking Progressions
Metcon
4 Rounds:
8 Thrusters
2 Tire Flips
2 Sled Pushes
2 Rope Climbs
