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?!?!?!