Blog

4/13/21

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

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