Thorsday 7/28/22

Swamp City Fitness – Swamp City WOD

Warm-up

16min AMRAP

Thor’s Hammer

20-30-40

20M Farmers Carry (70/53)

Empty Bar Reverse Curles

3 Up Downs on Rope

12 Squeezy Clips

Gymnastics

15 min to work on Pull Ups, Muscle Ups, T2B Progressions

While working on progressions complete:

3 Rounds of 6 Weighted Pull Ups and 6 Pistols (3/leg)

Metcon

For Time:

Time Cap 25 min