Swamp City Fitness – Swamp City WOD
Warm-up
12 minute AMRAP
Thor’s Hammer
20m Pinch Plate carries
12 squeezy clips
30-20-45 hang
12-15 reverse curls
Gymnastics
Handstand work. Work on any of the following or progressions for any of the following:
HSPU
HSW
Shoulder Taps
Wall Walks
Kick Ups
Rolls
*Those proficient at strict HSPU, do 3 max sets strict and 3 max sets kipping if possible
*Those proficient at HSW, do 3 sets of 20m walks
Metcon (AMRAP – Reps)
15 minute EMOM
Min 1- :45 HSPU or wall walks
Min 2- :45 max toes to bar/knees to elbow
Min 3- :45 max slam balls
Score is total reps