Swamp City Fitness – Swamp City WOD
Warm Up
40 Dubs or 100 Singles
10 Beat Swings
10 Rings Rows
PVC Routine
40 Dubs or 100 Singles
10 Beat Swings
10 Ring Rows
Skill
20 Min AMRAP:
Battle Circuit:
10M Strongman Farmers Carries (35’s/25’s)
25 Sec Bar Hang
20M Barbell Carries (15’s/10’s)
25 Sec Bar Hang
30M Yolk Carries (35’s/15’s)
25 Sec Bar Hang
40M KB Farmers Carries (70’s/53’s)
25 Sec Bar Hang
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
2 Wall Walks or 3M Handstand Walk (1 lengthwise mat)
3 Snatches
6 Chest 2 Bar
9 Dips (Rings, Bar, Bench)
