Swamp City Fitness – Swamp City WOD
Warm-up
20 Min Thor’s Hammer Modified:
30/20/40 Hang
20M Farmers Carry Barbell (95/65)
5 Stationary Inch Worms
12 Squeezy Clips
Thor’s Hammer
10M Samson Stretch
10M Froggers
Skill
20 Min of your choice: (recommend a mix of all)
Slack Line Work
Handstand Work
Pistols
Safety Rolls
Metcon
12 Min AMRAP:
20M Heavy Sled Pushes
20M Sandbag Drags
12 T2B
12 Box Jumps
