Tomorrow is the GRIT STRENGTH CHALLENGE in Ocala

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