Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
10M Samson Stretches
10M Inch Worms
10M Duck Walk
10M Forward Scops
10Sec Hang
4 Quad Stretch Toe Touch
30 Sec Calf Stretches
4 Side Lunges (each leg)
10 Beat Swings
8 Jumping Squats
20 Moutain Climbers
20 Skater Hops
10 Kipping Beat Swings
Strength
Warm up for Sprints, distance is center of culdesac to neighbors mailbox on the right
2 Medium Speed Sprints
1 minute rest between warm up sets and 1:30 between actual sprint sets
4 sets of Sprints
Metcon
Double Baseline (Time)
Double Baseline
500M Run or Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or 10 Burpees
500M Run or Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or 10 Burpees
