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Thor’sday Chipper

Swamp City Fitness – All Day Swamp City WOD

Warm-up

100 Jumping Jacks

5 Slow and Lows

30M Bear Crawls

15M Inch Worms

15M Burpee Braod Jumps

4 Samson Stretches (each leg)

4 Quad Stretch Toe Touch (each leg)

Strength

16 Min AMRAP:

Thor’s Hammer

35-25-35

12 Squeezy Clips

Max Effort Reverse Curles (45/35)

Barbell Farmer Carries (95/65)

Metcon

Bodyweight Chipper

100 – Air Squats

90 – Sit ups

80 – Alternating Lunges

70 – Dub’s or 170 Singles

60 – Second Plank

50 – Mountain Climbers

40 – Burpees

30 – V-Ups

20 – Jumping Squats

10 – Hand Release Push Ups

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