Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 DU or 120 SU
5 slow and lows
40 DU or 100 SU
5 berzerker lunges
30 DU or 80 SU
5 burpees
20 DU or 50 SU
10 beat swings
4 Quad Stretch Toe Touch (each leg)
Skill
Turkish Get-ups and Kipping Beat Swing Progressions
15min Working up in weight on Turkish Get-ups Sets of 2 on each arm
Between sets work on increasing range of motion and hip drive for Kipping
Metcon
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
100m run after each set