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Swamp City WOD – Tue, Nov 1

Swamp City Fitness – Swamp City WOD

Warm-up

16 Min AMRAP

Thor’s Hammer

20/25/30

12 Squeezy Clips

1 Slow and Low

1 Quad Stretch Toe Touch (each leg)

30M Strongman Farmers Carries (35’s/25’s)

30M Barbell Carries (25’s/15’s)

12 Reverse Curls (10’s/5’s)

Gymnastics

23 Min of Handstand Work, Pistols, Slackline and Up Down Mobility Work

Metcon (Time)

2 Snatch (95/65)

4 Overhead Squats

6 Burpees Over Bar

3 Wall Walks or 10M Handstand Walk

10 Slamballs

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