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Thursday 7/14/22

Swamp City Fitness – Swamp City WOD

Warm-up

Modified Thor’s Hammer Routine 16 Min AMRAP

6 Burpees

3 Stationary Inchworms

40 Sec Hang

Thor’s Hammer

20M Plate Carries (45/35)

12 Squeezy Clips

Gymnastics

20 Min

Learning Rope Climbing Footwork

Work on Hand Stand Walk Progressions

Conditioning

7 Rounds:

1 rope climb

2 Turkish Get ups/side 44/36

4 Strict T2B

6 Devils Press 40/30

Time Cap 25 min

Scaled: 2 up downs, 36/20, strict knee to chest or elbow, 25/15

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