Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
10 Beat Swings
10 Push Ups
Don’t Punch Through a Door Wrist Warm Up:
2 Rounds :
10 Forward and Back
10 Side to Side
10 Sec Plank from Fingertips
10 sec wrist stretch in each direction
10 Push Ups
10 Beat Swings
200M Row (Sprint)
Strength
22 Min Thor’s Hammer Routine:
25/25/45
Thor’s Hammer
20M Plate Carries (45’s/35’s)
100M KB Carries (70’s/53’s)
2 Hand Over Hand Up Downs on Rope
2 Wall Walks
12 Squeezy Clips
12 Finger Pulses
Metcon (AMRAP – Rounds and Reps)
Death By Chin Ups and Push Ups
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