Swamp City Fitness – Swamp City WOD
Warm Up
800M Row
10 Beat Swings
3 Perfect Stretch (Each Leg)
10 Hallow Rocks
10 Supermans
10 Beat Swings
Strength
20Min AMRAP:
20M Tire Pulls (face tire walk backwards)
20 Hammer Strikes
100M KB Farmer Carries (70’s/53’s)
20 Sec Battle Rope
12 Squeezy Clips
12 Rubber Band Finger Pulses
Metcon (No Measure)
12min EMOM
2 High Hang Power Snatches + 2 OHS + 1 OHL
(Increase Weight Each Round)
