Swamp City Fitness – Swamp City WOD
Warm-up
30 jumping jacks
:10 hang
10m inchworm
10m Samson stretch
10 beat swings
5 quad stretch toe touch
30 jumping jacks
10m duck walk
10m bear crawl
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
20 banded pull aparts in front & behind the neck
30 jumping jacks
Gymnastics
Pistols + Ring Dips
Pistol progressions if not proficient
If proficient, do 3 sets of 10 pistols/leg
Ring Dips progressions if not proficient
If proficient, do 3 max sets in between pistol practice
Metcon (Time)
600m run
60 Wall Balls (20/14)
30 Pull-ups/ring rows
400m run
40 Wall Balls
20 Pull-ups
200m run
20 Wall Balls
10 Pull-ups
25 minute cap