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Swamp City WOD – Thu, Dec 8

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

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