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10 Days until the race

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

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