Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
6 Sun Salutation Jumping Jacks
10 Beat Swings
40 Jumping Jacks
6 Firefighter Burpees
10 Beat Swings
40 Jumping Jacks
3 Slow and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
Strength
18 Min AMRAP:
Thor’s Hammer
35/25/45
20M Strongman Farmer Carries (45’s/25’s)
12 Squeezy Clips
2 Rope Up Downs(hand over hand)
20M Plate Carries (45’s/35’s)
10 Reverse Curls (5’s/5’s)
40M DB Farmer Carries (70’s/53’s)
Metcon (Time)
For Time:
2 Rounds:
400M Run
6 Pull Ups
12 T2B
24 KB Swings (53/35)
2 Rounds:
200M Run
30 Mt Climbers
20 Push Ups
10 Dips (Ring, Bar, Bench)
24 Min Time Cap
