Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
15m bear crawl
15m inch worm
50 DU or 100 SU
3 quad stretch toe touch per leg
10 beat swings
20 lemon squeezers
20 plank jacks
50 DU or 100 SU
10 BB good mornings
10 BB RDLs
200m run
Strength
Deadlifts
3×3 at 90% of 1 RM
Metcon
5 RFT
100m sled push (sub 20 DB snatches if it is raining)
20 slam balls
300m row
40 DU/80 SU
20 minute cap