Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
10 Beat Swings
40 Jumping Jacks
Strength
22 Min AMRAP:
20 Hammer Strikes
10M Reverse Tire Drags (quad heavy)
2 Rope Up Downs (hand over hand)
12 Squeezy Clips
12 Rubber Band Finger Pulses
4 Tire Flips
100M Farmer Carries (80’s/53’s)
Get er Done (Time)
For Time
100 KB Swings
80 Push Ups
60 Wall Balls
40 Burpees
20 Man Makers (30’s/20’s)
Break it up however you like