Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m Samson stretch
10m duck walk
10 beat swings
5 berzerker lunges
10 kipping beat swings
10 good mornings
10 cossack squats
5 jumping berzerker lunges
Strength
Back Squats:
5×5 at 70% of 1 RM
Metcon
For Time:
200m run
30 Burpee box jumps (24″/20″)
400m run
20 Burpee box jumps (24″/20″)
600m run
10 Burpee box jumps (24″/20″)
800m run
25 minute cap