Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
10 Lunges
10 Side Lunges
10 Beat Swings
40 Jumping Jacks
10 Push Ups
20 Skater Hops
5 Pike Push Ups
40 Jumping Jacks
10 Kipping Beat Swings
Ankle and Calf Stretch 30sec (each leg)
10 Down Dog Push Ups w/leg lifts
Strength
Bench & Pistols
4 Rounds of 8
Working with a Partner work up to heavy 8 rep bench press (spotter ensure max effort)
Between bench sets complete 8 Pistols (4 each leg)
Metcon
12 Min AMRAP:
3 Wall Walks
6 Single Arm KB Snatches (Right)
9 T2B
6 Single Arm KB Snatches (Left)
