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Thor’s Day 9/15/22

Swamp City Fitness – Swamp City WOD

Warm-up

50 Singles, jump rope

6 Stationary Inchworms

10 Beat Swings

100 Singles, jump rope

4 Slow and Lows

10 Side Lunges

4 Quad Stretch Toe Touch (each leg)

150 Singles, jump rope

10 Drop Squats

20 Skater Hopes

10 PVC Pass throughs

10 PVC Around the Worlds

10 PVC Twists

10 PVC Twists w/ knee raises

Skill

15 min of Clean & Jerk Skills

Working up in weight to 80% of 1RM

15 Min Handstand Work

Metcon

4 Rounds for time:

2 Cleans (135/95)

2 Front Squats

2 Jerks

2 Wall Walks or 5M Handstand walk or 5 Handstand Push Ups

8 Ring Dips

10 Push Ups (negatives 35’s/25’s)

250M Row or 10/8cal Assault Bike

18 min time cap

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