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
