Swamp City WOD – Thu, Jul 13

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


Thor’s Hammer Routine:


Thor’s Hammer


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

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