Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m Samson stretch
10m inch worm
10 beat swings
5 slow and lows
200m run
5 jumping berzerker lunges
10 BB good mornings
10 BB back squats
10 BB RDLs
Strength
MAX OUT YOUR DEADLIFT. (20-25 minutes)
Metcon
For Time
30-20-10
Burpee box jump overs
Toes to bar
