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
