Swamp City Fitness – Swamp City WOD
Warm Up
16 Min AMRAP
Thors Hammer
30/30/40
2 Slow and Lows
2 Quad Stretch Toe Touch
Strongman Farmers Carries (35’s/25’s)
2 rope up/downs
Max Rep Barbell Reverse Curls (10’s/5’s)
12 Squeezy Clips
3 Pike Push Ups
Strength
22 Min of Work
Warm Up Handstands and Build Bench Press to 65% 1RM
4 Rounds of 10 Reps Bench Press
5M Handstand Walk or 5 KickUps or 1qty30 sec handstand hold
The Grind (Time)
3 Rounds For Time:
10 Burpees
15 Jumping Jacks
20 Squats
25 Ab Mat Sit Ups
30 Push-Ups
400M Run
