Swamp City Fitness – Swamp City WOD
Warm-up
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
Gymnastics
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