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
