Who Needs Shoulders Anyways??? March 1, 2022

Swamp City Fitness – Swamp City WOD


200m run

50 lateral hops over line

:10 hang

10 good mornings

10m inchworm

10m bear crawl

200m run

10 beat swings

5 narrow grip rig raises

50 lateral hops over line

10 pike push up with leg kick

10 kipping beat swings

200m run


Take 20 minutes to work on any gymnastics/skill you would like

Handstands, Toes to bar, pull-ups, double unders….

Metcon (Time)

20 RFT

1 Wall walk

3 Power Cleans (95/65)

5 S2O (95/65)
22 minute cap

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