Swamp City Fitness – Swamp City WOD
Warm-up
18 Min AMRAP Modified Thor’s Hammer
4 Breakdance Burpees
30/25/35
12 Squeezy Clips
20M Strongman Carries
10 Reverse Curls
10 Jumping Squats
Thor’s Hammer
10 V-Ups
Strength
Weighted Pull Ups
Weighted Dips
Metcon
500M Row Buy In
4 Rounds:
20 Hammer Strikes
2 Cleans (135/95)
4 Front Squats
5 Warrior Makers (35’s/20’s)
12/10 Cal Assault Bike
