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Swamp City WOD – Tue, Feb 7

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)

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