Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC warm up routine
5 berzerker lunges
10M duck walk
10M bear crawl
5 slow and lows
20 lemon squeezers
20 supermans
5 jumping berzerker lunges
Skill
12 min EMOM
Min 1: 4 Turkish get ups (2/side-go a little heavier than normal??)
Min 2: 10 strict T2B/Knee Raises
Min 3: :45 plank
Metcon
For Time
50 American KBS
40M KB lunge
30 KB goblet squats
20 burpees
10 single KB thruster
20 burpees
30 KB goblet squats
40M KB lunge
50 American KBS
**KB 53/35
