Chooooooosday…March 15, 2022

Swamp City Fitness – Swamp City WOD


15 minute AMRAP

Thor’s Hammer

50 DU/100 SU

30-25-40 hang

KB farmer carry-2 laps around rig

12 reverse curls

12 squeezy clips


Warm Up

:30 ankle stretch/leg

5 quad stretch toe touch/leg

5 slow and lows

10 beat swings

Then, work on progressions for the following:

Pistols and pull-ups/kipping/negatives

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP

3 pistols/leg

6 double DB devils press

9 pull-ups

12 cal row

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