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Thorsday 9/1/22

Swamp City Fitness – Swamp City WOD

Warm-up

15/12 Cal Bike

4 Slow and Lows

10 Sec Hang

8 Stationary Inch worms to Kang Squats

10 Beat Swings

4 Quad Stretch Toe Touch Each Leg

40 Jumping Jacks

8 Side Lunges

10 Kipping Beat Swings

20 Skater Hops

10 Jumping Squats

Strength

16 Min AMRAP, Thor’s Hammer

Thor’s Hammer

30/25/45

12 Squeezy Clips

20M Plate Carries (45/35)

2 Up Downs on Rope

Strongman Farmer Carries (25’s/10’s)

Skill

15 Min of Handstand Work to your skill level.

Metcon

7 min AMRAP

1 Clean and Jerk (135/95)

10M Handstand Walk or 3 Wall Walks

1 Clean and Jerk (135/95)

10M Handstand Walk or 3 Wall Walks

1 Clean and Jerk (135/95)

10M Handstand Walk or 3 Wall Walks

1 Clean and Jerk (135/95)

10M Handstand Walk or 3 Wall Walks

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