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Swamp City WOD – Thu, Jul 20

Swamp City Fitness – Swamp City WOD

Warm Up

600M Row

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touches (each leg)

600M Pond Run

10 Beat Swings

10 Squats

10 Push Ups

Strength

20 Min AMRAP:

20 Hammer Strikes

20/25/30

12 Squeezy Clips

3 Tire Flips

10M Quad Heavy, Tire Drag

ME DB Grip Strength Hold (80/100)

25 Battle Ropes (count left hand only)

ME Reverse Curles Preacher Bar

Metcon (No Measure)

4 Rounds for time:

20 Wall Balls

20 KB Swings

20 Alternating V-Ups

3 Snatches (95/65)

3 OHS

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