Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
30 jumping jacks
10m inchworm
10m Samson stretch
5 quad stretch toe touch each leg
10 lemon squeezers
5 slow and lows
10 beat swings
5 jumping berzerker lunges
400m run
Metcon
FOR TIME & PARTITION HOW YOU SEE FIT
100 sit-ups
100 lunges holding WB overhead
100 HRPU
100 wall balls (20/14)
100 American KBS (53/35)
40 minute cap
