Swamp City Fitness – Swamp City WOD
Warm Up
16 Min AMRAP:
8 Push Ups
Thor’s Hammer
40M KB Farmers Carries (80’s/53’s)
25/25/35
12 Squeezy Clips
2 Slow and Lows
20M Plate Carries
10M Forward Scoops
Strength
Deadlifts & Bench Press
work up to 60% of 1RMon each
4 Rounds of 10 Each
Superset: 22 Ab Mat Situps
The Grinch (Time)
22 Devils Press (40/30)
22 Burpee Box Overs
22 T2B
100M Sled Push (4 plates / 3 plates)
2 Rope Climbs
12 Devils Press
12 Burpee Box Over
12 T2B
100M Sled Push
2 Rope Climbs
