Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
10m burpee broad jump
3 rig raises
10 beat swings
10 lemon squeezers
10 supermans
3 wall walks
10m burpee broad jump
10 kipping beat swings
50 jumping jacks
Strength
16mkin AMRAP
Thor’s Hammer
30-20-30
Reverse Curls (50/40) Max Effort
12 Squeezy Clips
Vulcan Grip Plate Holds (35/ 2-10’s) Max Effort
Twice around the rig (wide way around) KB Farmers Carries (70-53 alternating arms/53-44 alternating arms) alternate each lap
Metcon
3 x 5 minute AMRAPS w/ 1 min rest in b/w
-pick up where you left off each AMRAP
3 HSPU (or hand release)
6 Slam Balls
9 Sit Ups