Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10 Beat Swings
2 Slow and Lows
2 Quad Stretch Toe Touch (each leg)
6 Stationary Inchworms
10 Beat Swings
2 Burpees
2 Reverse Burpees
10 90/90’s
Strength
Thor’s Hammer Routine:
19Min AMRAP
Thor’s Hammer
25/25/35
12 Squeezy Clips
2 Up Downs on the rope (hand over hand)
100M Farmer KB Carries (70’s/53’s)
12 Rubber Band Finger Pulse
Metcon (Time)
4 Rounds for time:
200M Run
15 Slam Balls (20)
5 Pull Ups
10 T2B
15 Push Ups