Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
30 jumping jacks
5 slow and lows
10 beat swings
5 BB thrusters
5 BB power cleans
5 BB good mornings
5 BB push jerks
:30 calf stretch/leg
Get everything out for the wod: Plates, Box, Mat for HSPU/HRPU, KB
Metcon
2001 meter Run (3 600m runs + 200m)
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups (SX: pull ups or ring rows)
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups (SX: HRPU)
11 Kettlebell Swings (2/1.5 pood) (70/53)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Run (run the mile loop from Murph plus a 400m)
*Use one barbell and add and strip off weight as you get to the movements*
