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Swamp City WOD – Thu, Jun 15

Swamp City Fitness – Swamp City WOD

Warm Up

600M Run or Row

10 Beat Swings

10 Push Ups

10 Squats

10 Lunges

10 Beat Swings

6 Stationary Inchworms

3 Slow and Lows

10 Side Lunges

3 Quad Stretch Toe Touches (each leg)

10 Beat Swings

10 Jumping Squats

20 Skater Hops

Strength

Thors Hammer Routine AMRAP 20 Min

Thor’s Hammer

35/25/45

Strongman Carries (25’s/35’s)

Barbell Carries (15’s/25’s)

Reverse Curles Preacher Bar (25’s/15’s)

2 Up Downs on Rope (hand over hand)

12 Squeezy Clips

Metcon (No Measure)

4 Min AMRAP 3 Rounds

3 Man Makers (35’s/25’s)

6 Thrusters (95/55)

Rest 2 Minutes

6 Devil Press (35’s/25’s)

6 Pull Ups

Rest 2 Min

12 Mt Climbers

6 DB Thrusters (35’s/25’s)

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