Swamp City Fitness – All Day Swamp City WOD
Warm-up
Warm Up
:30 calf stretch per leg
50 jumping jacks
10 beat swings
20 jumping lunges
50 DU or 100 SU
400m run
10 good mornings
10 KB single leg RDLs (per leg)
5 jumping berzerker lunges
20 skater hops
Strength
Strength-Sprints
2 @ 80% to warm up
4 @ 100%+
Metcon
For Time
27-24-21-18-15-12-9-6-3
Wall Balls (20/14)
100m run after each round (9 total 100m runs)