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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

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