Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 Situps
50 Mt Climbers
50 Jumping Jacks
10M Bear Crawls
5 Berserker Lunges
10M Perfect Stretch
Strength
16 Min AMRAP:
Thors Hammer
30 – 25- 40
Plate Carries ( 45/35)
12 Squeezy Clips
Reverse Curles (max effort)
Barbell Farmers Carries (95/65)
Metcon
10M AMRAP
10M Hanstand Walk
10 Box Jumps
200M Run
