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Toes to Bar and DUBS…April 14, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

15 minute AMRAP

Thor’s Hammer

30-20-40 hang

20m plate carries

12 squeezy clips

15 reverse curls

Gymnastics

Take about 15 minutes to practice toes to bar and double unders

Those efficient at toes to bar and/or, complete 4 max sets of toes to bar (plenty of rest in between)

Metcon (AMRAP – Rounds and Reps)

FOR TIME

20 minute AMRAP

10 Wall walks

20 DB renegade rows (Row L + Row R + Push-up=1)

30 Ab mat sit ups

40 Slam Balls

50 DU/100 SU
Who can get a full 2 rounds?!?!?!

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