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Swamp City WOD – Thu, Nov 2

Swamp City Fitness – Swamp City WOD

Warm-up

50 Jumping Jacks

10 Beat Swings

10 Down Dog Push Ups

2 Slow and Lows

20 Dubs or 50 Singles

10M Samson Stretch

10M Burpee Broad Jumps

10 Beat Swings

3 Quad Stretch Toe Touch (each side)

20 Dubs or 50 Singles

30 Jumping Jacks

30 sec Calf Stretch (each leg)

Strength

22 Min AMRAP

Thor’s Hammer

35/30/45

30M Quad Heavy Tire Drags

12 Squeezy Clips

12 Finger Pulses

14 Hex Bar Trap and Calf Raises

2 Hand Over Hand Rope Up Downs

100M Farmer Carries (70’s/53’s)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

3 Strict Press + 3 Thrusters + 3 Push Press (95/65)

3 Reverse Burpees

20 Mt Climbers

3 Wall Walks

2 Turkish Getups (each side) (35/26)

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