Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 Jumping Jacks
5 Slow & Lows
4 Side Lunges (each leg)
10M Bear Crawls
10M Froggers
10 Sec Hang
10 Jumping Squats
4 Quad Stretch Toe Touch (each leg)
4 DT Burpees
Strength
Back Squats
2 sets of 6 @ 86%
2 sets of 12@ 71%
Metcon
10 Min AMRAP
400M Run
2 tire flips
1 Sled Sprint
20 Hammer Strikes
