Swamp City Fitness – All Day Swamp City WOD
Warm-up
200M Run
10M Bear Crawl
10M Froggers
10sec hang
200M Run
10M Samson Stretch
10M Burpee Broad Jump
10 Beat Swings
200M Run
10M Inch worm
10M Quad Stretch Toe Touch
10 Kipping Beat Swings
Empty Bar: (2 rounds)
10 Muscle Cleans
10 Front Squats
10 Push Press
Strength
Clean and Jerks
work on form and work up to heavy .
3 x 3
Metcon
4 Rounds:
3 High Hang Snatches
4 Overhead Squats
4 Burpees Over Bar
400M Run
2 Muscle Ups or 6 Ring Rows