Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m inchworm
10m bear crawl
5 slow and lows
10 beat swings
10m duck walk
10m Samson stretch
10 kipping beat swings
:30 calf stretch/leg
:30 couch stretch/leg
Strength
Back Squats
4×4 @ 85% of 1 RM
Metcon
Every 3 minutes for 18 minutes (6 rounds)
200m run
16 alternating DB snatches
Max reps air squats
**Score is total number of air squats**