Swamp City Fitness – Swamp City WOD
Warm-up
1000M Row
10 Squats
10 Beat Swings
10 Down Dog Push Ups
500M Row
Strength
22 Min AMRAP
Thor’s Hammer
12 Squeezy Clips
12 Finger Pulses
30/25/50
16 Trap Bar Calf and Trap Raises
3 Hand over Hand Up Down on Rope
12 Reverse Curls on EZ Bar
100M Farmers Carries (70’s/53’s)
Metcon (No Measure)
Metcon (No Measure)
16 Min AMRAP
600M Run
20 Shoulder to Overhead (95/65)
20 Jumping Lunges
