Swamp City Fitness – All Day Swamp City WOD
Warm-up
600M Run
10 sec hang +3 beat swings
5 Burpees
10 V-ups
10M Perfect Stretch
600M Run
5 Breakdance Burpees
10 Dragonflies
10 Beat Swings
600M Run
2 Firefighter Burpees
6 Windshield Wipers
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Strength
16 Min AMRAP
Thor’s Hammer
12 Squeezy Clips
30 – 20 -25
Barbell Farmers Carries (85/65)
Plate Carries(45/35)
Metcon
10 Min AMRAP:
10 Slam Balls
20 KB Swings
2 Tire Flips
8 Box Jumps