Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
10m inch worms
10m duck walk
10 jump squats
10 push ups
4 quad stretch toe touch (each leg)
10 lunges
400m run
Strength
Bench & Pistols
Work up to 8 Rep Max on Bench
4 Rounds of 8 Bench
4 Pistols between sets (each leg)
Metcon
EMOM for Max Reps 12 minutes
Min 1- :45 max effort burpee box jumps
Min 2- :45 max effort goblet squats
Min 3- :45 max effort box dips
