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
