Swamp City Fitness – All Day Swamp City WOD
Warm-up
100 Jump Ropes
10M Bear Crawls
5 Slow & Lows
10 sec hang
10M Inch Worms
10M Duck Walks
10 Beat Swings
50 Jumping Jacks
5 Burpees
10M Perfect Stretch
3 Quad Stretch Toe Touch (each leg)
10 Kipping Beat Swings
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Strength
1:30 sec EMOM for 10 rounds:
6 Ring Dips
2 Pistols (each leg)
Metcon
400M Run
20 Push Ups
20 Pull Ups
20 Wall Balls
800M Run
15 Push Ups
15 Pull Ups
15 Wall Balls
1200M
10 Push Ups
10 Pull Ups
10 Wall Balls
