Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m bear crawl
10m perfect stretch
10 beat swings
10 lemon squeezers
200m run
10 kipping beat swings
10 BB RDLs
10 BB good mornings
10 BB back squats
200m run
Strength
Deload Week!
Deadlifts
4×4 at 60%
Metcon
AMRAP 3 x 6 minute with 1 minute rest in between
6 single arm devil press (you choose DB)-total, so 3 per arm
8 T2B
10 alternating DB snatches (total)
*score is total rounds and reps from all 3 AMRAPs
