Thorsday 6/30/22

Swamp City Fitness – Swamp City WOD


200M Run

10 M Bear Crawl

10M Monkey Crawl

3 Slow and Lows

10M Burpee Broad Jumps

10M Forward Scoops

3 Quad Stretch Toe Touch (each leg)

200M Run

10M Toy Soldiers

10M Inch Worms


Thor’s Hammer

16 Min AMRAP


Thor’s Hammer

12 Squeezy Clips

20M Barbell Carry (empty bar)

Max Effort Reverse Curles (empty bar)

Rope, Up-Downs


Obstacle Race – Complete 3 Rounds for time

18/15 Cal Bike

6 Tire Flips

3 Up-Downs on Rope

1 Wall Crawl

10M Sled Push (2plate/1plate)

20 Slam Balls

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