Swamp City Fitness – Swamp City WOD
Warm-up
15 minute AMRAP
Thor’s Hammer
20m plate carry
30-25-40 second hang
12 squeezy clips
:30 vulcan plate hold
10-15 reverse curls
Conditioning
Rowing
With a partner, accumulate 3000m meters switching every 300m
If solo, 1500m and rest 1:1 for however long it take you to row 300m
While “resting” you are doing max reps of plank shoulder taps
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
100m Sled push
15/12 Calorie bike
20 Alternating DB snatch
25 Ab mat sit-ups
