Swamp City Fitness – All Day Swamp City WOD
Warm-up
1000M Row
50 Sit Ups
PVC Routine
Strength
16 Min AMRAP
Thor’s Hammer
25-20-25
12 Squeezy Clips
Max Effort Reverese Curls (empty bar)
Barbell Farmers Carries (65/55) – be careful not to break the tens
Plate carries (45/35)
Metcon
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
