Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
30 jumping jacks
10 beat swings
10 good mornings
5 narrow grip rig raises
30 jumping jacks
10 burpees
10 kipping beat swings
5 slow and lows
30 jumping jacks
10 pike push up with leg kick
5 berzerker lunges
Gymnastics
Take 15 minutes to work on handstands and double unders!
Any variation of handstand work such as kick ups, holds, walks etc.
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
3 Wall walks
9 Double DB shoulder to overhead
15 Box jump overs (24″/20″)
