Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m bear crawl
10m inch worm
5 quad stretch toe touch each leg
10 beat swings
200m run
5 slow and lows
10 BB good mornings
10 BB RDLs
10 kipping beat swings
200m run
Strength
Deadlifts-DELOAD
4×4 at 65% of 1 RM
(in between sets, warm up for pistols-progressions and ankle stretches)
Metcon
18 minute AMRAP
3 Wall walks
6 Pistols (total) (OR 15 jump squats)
9 Deadlifts (225/155)
12 Calorie Row