Swamp City Fitness – Swamp City WOD
Warm-up
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
Gymnastics
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