Swamp City Fitness – Swamp City WOD
Warm-up
15 minute AMRAP
Thors Hammer
30-25-40 Hang
100m KB farmers carry (2 KB)
15 Reverse BB curls
12 Squeezy clips
Conditioning
15 minute AMRAP
With a partner, row for calories. Switch off every 15 calories for men and 10 calories for women. Goal is as many calories as possible in 15 minutes (we did this a few weeks ago!)
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
15/10 Calorie bike
20 Russian KBS (53/35 or heavier)
15/10 Calorie row
20 Slam balls
5 Tire flips
