Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC Routine
10 beat swings
15m bear crawl
15m inchworm with push-up
20 hollow rocks
20 supermans
Shoulder stretches on rig (above and to the side)
Gymnastics
Skill-Pull Up/Kips
Working on kipping beat swings-aggressive positions on the bar
For a pull-up, remember: pull into the bar and press away
If you have kipping pull-ups, work on butterfly kip.
If you have butterfly kip, work on strict pull-ups.
Can practice muscle ups if pull-ups have been mastered.
Metcon
21-15-9-15-21
Wall Balls
Box Jump Overs
**50 DU or 100 SU between each round** (4 total sets of DU/SU)