Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
10 sec hang
10 Burpees
30 Jumping Jacks
4 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
5 Stationary Inchworms
20 Mt Climbers
50 Singles
10 Kipping Beat Swings
3 Wall Walks
Strength
Ring Dip Review
3 x 10 Rounds of Dips to your strength/skill level (Bench, Straight Bar, Rings)
Metcon
Break these movements up to your preference for time:
2000M Row
200 Sit Ups
100 Dubs or 200 Singles
60 Shoulder to Overhead (empty bar)
20 Tire Flips
35 Min Time Cap
