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)