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Tue-Thor’s Day 1/31/21

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

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