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
