Swamp City Fitness – All Day Swamp City WOD
Warm-up
Strength
16 Min AMRAP
Thors Hammer
40 – 25- 30
12 Squeezy Clips
Max Effort Reverse Curls
Plate Carries (45/35)
Barbell Farmers Carries (95/65)
Metcon
HURT
40 Wallballs
4 Burpees
8 Pull Ups
12 Slam Balls
16 Push Ups
20 KB Swings (70/44)
16 Push Ups
12 Slam Balls
8 Pull Ups
4 Burpees
40 Wall Balls
