Swamp City Fitness – All Day Swamp City WOD
Warm-up
600m run
5 Slow and Lows
5 berzerker lunges
10 beat swings
8 Jumping Squats
20 skater hops
10m bear crawl
10 kipping beat swings
10 Box Jumps
10 BB good mornings
10 BB RDLs
Skill
Discuss the Wod and strategize a plan that is best for you.
Metcon
Filthy Fifty….sorta
**Break up reps however you would like**
50 Box Jumps (24/20 in)
50 Ring Rows
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Supermans
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders (120 single unders)
