Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
PVC Routine
Skill
20 Min of Rope Climbing Skills Work
Between Rope Climbing Sets perform 1 Round of:
Thor’s Hammer
Heavy Strongman Farmers Carries (35’s/25’s)
Double KB Calf Raises off45lbs plate (53/35)
Metcon (No Measure)
8 min AMRAP
3 clean and jerks (135/95)
3 Bar facing burpees
3 minutes Rest
8min AMRAP
3 Power Snatches (115/65)
3 Bar Facing Burpees
3 minutes Rest
8 min AMRAP
3 Thrusters (95/45)
3 Bar Facing Burpees
