Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
20 banded good mornings
20 banded pull aparts
10M Samson stretch
10M bear crawl
20 jump squats
20 empty barbell strict press
:30 calf stretch/leg
Skill
“Death by Burpees”
Min 1: 1 burpee
Min 2: 2 burpees
Min 3: 3 burpees…
Continue until you do not complete the # of burpees that correspond to the minute that you were on.
Metcon
20 min AMRAP
15 deadlifts (95/65)
15 push ups
15 jump squats
15 push press
200m run
