Swamp City Fitness – Swamp City WOD
Warm Up
20/16 Cal Bike
10 Beat Swings
6 Firefighter Burpees
6 Stationary Samson Stretch
3 Slow and Lows
10 Beat Swings
3 Quad Stretch Toe Touch
30 Jumping Jacks
30 Sec Ankle Stretch on bench
Strength
22 Min Thor’s Hammer AMRAP
Thor’s Hammer
25/25/35
2 Pistols (each leg)
30M Strongman Farm Carries (35’s+15’s/15s)
2 Rope Climbs
3 Tire Flips
Max Effort Reverse Curls (65/45)
Max Effort Bent Over Bar Rows (75/55)
Terry-Con (AMRAP – Rounds and Reps)
20 Min AMRAP
200M Run
20 WallBalls (20/14)
20/15 Row
20 Russian KB Swings (53/35)
