Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10 Calf Raises
2 Slow and Lows
3 Quad Stretch Toe Touch
Following with a plate (10/15)
10 G2O w/plate
10 Halos (each direction)
10 hip to hip over the shoulders
10 Twists
10 Squat Presses
10 Single Leg RDL’s
Strength
22 AMRAP
Thors Hammer
12 Squeezy Clips
2 Rope Up Downs
100M Farmer Carries (70’s/53’s)
35/25/40
ME Trap Bar Calf Raises
20M Tire Drag (quad heavy)
ME Finger Pulses
Metcon (Time)
20 Wallballs
10 Up Downs
200M Row
5M Handstand Walk or 2 Wall Walks
100M Sled Sprint
40 Wallballs
10 Up Downs
800M Row
5M Handstand Walk or 2 Wall Walks
100M Sled Sprint