Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m Samson stretch
10m burpee broad jump
5 slow and lows
10 beat swings
5 berzerker lunges
10 cossack squats
10 lateral lunges
20 skater hops
Strength
Back Rack Lunges
Work up to a heavy set of 2 lunges per leg (4 TOTAL)
Metcon
15 minute AMRAP
3, 6, 9, 12 etc…Add 3 reps to each movement each round
T2B
Burpee box jump overs
Ex. 3 T2B + 3 BBJO, 6 T2B + 6 BBJO etc.
*Score is whatever round you completed + reps into the next. Example: I complete the round of 12s and get 7 T2B into the round of 15s…my score is 12+7
