Swamp City Fitness – Swamp City WOD
Warm Up
5 Min of DUB’s Practice
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
6 Pike Push Ups from Box
Strength
22 Min AMRAP:
Thors Hammer
Strongman Farmer Carries
20M Tire Drag (quad heavy)
30/25/30
20 Sec DB Holds (100’s/80’s/65’s)
2 Rope Updowns (hand over hand)
ME Rubber Band Finger Pulses (aim for 12)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP:
20 Dubs or 50 Singles
1 Turkish Gettup (each side) + 1 OHL (each side)
8 T2B
200M Run
4 Push Up, Push Up, Row, Row (DB 40’s/25’s)
12 V-Ups