Swamp City Fitness – Swamp City WOD
Warm Up
800M Row
PVC Routine
10 Beat Swings
Strength
22 Min AMRAP:
Thors Hammer
ME DB Holds (100’s/75’s)
25/25/25
12 Finger Pulses w/Rubber Bands
12 Squeezy Clips
20M Tire Drags
100M Farmer Carries
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
1 Clean (65% of 1RM Strict Press)
4 Strict Press
3 Push Press
2 Jerks
8 L-sit Pull Ups (scale to strict or strict ring row)
8 Box Step ups w/single Front Rack KB (28/18)
*Increase Barbell weight by 5-10lb each round