Swamp City Fitness – All Day Swamp City WOD
Warm-up
40 Jumping Jacks
80 Jump Ropes
4 Side Lunges (each leg)
2 Turkish Get-ups (each leg)
40 Jumping Jacks
80 Jump Ropes
20 Skater Hops
2 Turkish Get-ups (each leg)
40 Jumping Jacks
80 Jump Ropes
6 Berserker Lunges
2 Turkish Get-ups (each leg)
Strength
16 Min AMRAP
Thor’s Hammer
12 Squeezy Clips
Vulcan Grip Front hold w/plate
35 sec hang – 20 sec rest – 40 sec hang
Max effort Reverse Curls
2 Twisty Pipe Weight Raises
Metcon
Thrusters & Burpees
1, 2, 3, 4, 5, 6, 7, 8, 9, 10