Swamp City Fitness – All Day Swamp City WOD
Warm-up
10m Samson stretch
10m duck walk
5 quad stretch toe touch/leg
5 slow and lows
10 beat swings
5 berzerker lunges
10 jump squats
10 cossack squats
5 jumping berzerker lunges
:30 calf stretch
:30 couch stretch
Strength
Back squats:
4 x 6 at 70% of 1RM
(4 x 6 means 4 sets of 6 reps)
Rest 2 minutes between sets
Metcon
For Time
50 Power snatches (75/55)
50 Sit-ups
50 T2B
50 Burpees
**PARTITION HOWEVER YOU WANT**
**20 minute cap**