Swamp City Fitness – All Day Swamp City WOD
Warm-up
500M Row
PVC Routine
Strength
16 Min AMRAP
Thor’s Hammer
40-20-40
Barbell Farmers Carries (115/85)
12 Squeezy Clips
Plate Carries (45/35)
Metcon
3 Rounds:
10M Handstand Walk or 3 Lateral Wall Walks or 3 Wall Walks
3 Muscle Ups
6 Pull Ups
9 T2B
20 Lemon Squeezers