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Swamp City WOD – Thu, Mar 16

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch

10 Beat Swings

500M Row

Skill

18 Min THOR’S Hammer AMRAP

10 Thor’s Hammer

30/30/40

12 Squeezy Clips

30 sec Stationary Barbell Holds (30’s/20’s)

30M Plate Carries (45/35)

10 Reverse Curls (bar+10’s/5’s)

4 Tire Flips

Strongman Farmers Carries (25’s/35’s)

Star Bursts (Time)

For Time:

3 Wall Walks

400M Run

20 Squats

10 Push Ups

5 Pull Ups

3 Turkish Gettups each side (44/35)

5 Pull Ups

10 Push Ups

20 Squats

400M Run

3 Wall Walks

RX + add a 10M Handstand walk after the gettups

Scaling Option no weight on gettups and 200M instead of 400M Run

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