Swamp City Fitness – All Day Swamp City WOD
Warm-up
200M Row
600M Run
200M Row
PVC Routine
Strength
16 Min AMRAP
Thor’s Hammer
12 Squeezy Clips
30 Sec Hold, 20 Sec Rest, 35 Sec Hold
Plate Carries
Empty Bar Reverse Curls (max effort)
10M Crab Walk
Metcon
4 Rounds:
20 Dubs or 50 Singles
3 Cleans
2 Front Squats
2 Front Lunges (1 each leg)
10 T2B or knee raises
