Swamp City Fitness – All Day Swamp City WOD
Warm-up
30 Dubs or 75 Singles
10 Sec Hang
5 Burpees
4 Slow and Lows
40 Dubs or 100 Singles
10 Beat Swings
10 Push Ups
4 Quad Stretch Toe Touch (each leg)
50 Dubs or 125 Singles
10 Kipping Beat Swings
3 Snatch Grip Rig Raises
20 sec Ankle mobility Stretch on the bench.
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Strength
Bench Press & Pistols (work up to heavy 8 Rep Bench)
4 Rounds of 8 Bench
4 Pistols on each leg between sets of bench
Metcon
7 Min AMRAP
Snatch & Pull Up Ladder (95/65)
1 Snatch
1 Pull Up
2 Snatches
2 Pull Ups
3 Snatches
3 Pull Ups
4, 4, 5, 5, 6, 6, 7, 7, ….