Swamp City Fitness – Swamp City WOD
Warm Up
10/12 Cals Bike
10 Beat Swings
10 Dead Bugs (ea side)
10 Open Book (ea side)
20 Mountain Climbers
4 Worlds Greatest Stretch (ea side)
10 Pike Push-ups
10 Banded Pass Throughs
10 Banded Shoulder Press
10 Squats
Strength
18 Min AMRAP:
Thor’s Hammer Routine:
Thor’s Hammer
35/25/45
20M Yoke Carry (25’s/15’s)
20M Strongman Farmer Carries (45’s/35’s)
20M Barbell Carries
2 Updowns on Rope (hand over hand)
12 Squeezy Clips
Metcon (Time)
5 Rounds for Time:
7 Push Press (95/65)
14 Push-ups
21 Double under’s/63 Singles
Scaling: 75/55, Elevated Push-ups, Banded Push-ups