Warmup
2 rounds
Hollow rock
Handstand
Ring pull-up
Squat
Double under
Hip extension
WOD
"Bayou Beatdown" - Swamp People 2012
2 rounds
Kill spot Wallball shots
Rope Climb*
Rock the boat Hollow rocks
Line-down Double unders**
King Tut Tire flips***
Divide into three-person teams. Each person does as many reps as possible of exercise in 30 seconds.
*Full climb to the top counts for 8 reps. Lay-down modified climb counts for 4
**Singles count for 1/2
***One flip counts for 2 reps
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The captains. Left to right: Bruce, Troy, RJ, and Willie.
The workout was dedicated to the memory of beloved swamper Mitchell Guist.
bruce, jump rope, mitchell guist, rj, rope climb, swamp people, the boys, tire, troy, wallball, willie Warmup
2 rounds
Handstand
Hollow rock
GHD situp
Rope climb
Ring hold/dip
Squat
WOD
"Isabel"
For time:
Snatch, 30 reps
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Jesse, Jay, Jacob. God's gifts to the one thirty session.
