Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
10 Plank Jacks
5 Jumping jack burpees (plank jack at the bottom with a jumping jack at the top)
20 Lunges
10 Jumping Lunges
5 Mt. Climber Burpees (regular burpee with 2 mt climber on each leg at the bottom)
10 Beat Swings
4 Slow and Lows
4 Quad Stretch Toe Touch (each leg)
20 Squats
10 Jumping Squats
5 Double Squat Burpees (regular burpee with 2 squats in the middle)
Gymnastics
20 Min
Slackline
Handstand Walking
Pistols
Safety Rolls
Metcon
80 Wallballs (20/14)
60 Pull-ups
40 Push Ups
20 Cleans (155/105)
20 min time cap
