Swamp City Fitness – Swamp City WOD
Warm-up
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
Strength
Thor’s Hammer
16 Min AMRAP
25/25/45
Thor’s Hammer
12 Squeezy Clips
20M Barbell Carry (empty bar)
Max Effort Reverse Curles (empty bar)
Rope, Up-Downs
Metcon
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