Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
5 berzerker lunges
10 beat swings
5 slow and lows
200m run
10 ring rows
5 narrow grip rig raises
10 burpees
200m run
Strength
Strict Press
4×4 at 80% of 1RM
Metcon
3 x 5 minute AMRAPs with 1 minute rest in between
4 double DB front squats
8 double DB push press
10 pull-ups/ring rows
*pick up where you left off each AMRAP*
