Swamp City Fitness – All Day Swamp City WOD
Warm-up
2 Rounds:
40 Dub’s or 100 Singles
2 Turkish Getups (each leg)
4 Slow and Lows
15M Burpee Bread Jumps
30M Skipping High Jumps
8 Jumping Squats
Cash Out:
4 Quad Stretch Toe Touch (each leg)
30 sec Calf Stretch (each leg)
Strength
Sprints
Metcon
12 Min AMRAP:
4 Cleans
4 Front Rack Lunges
4 Burpees over bar
10 Lemon Squeezers