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)
