Swamp City Fitness – All Day Swamp City WOD
Warm-up
500M Run or Row or 150 Jumping Jacks
10M Samson Stretch
5 Slow and Lows
10 Sec Dead Hang
Shoulder Circles, Hugs, Raise the Roofs
2 Quad Stretch Toe Touch (each leg)
10 Beat Swings
5 Drop Squats
Shoulder Circles, Hugs, Raise the Roofs
2 Quad Stretch Toe Touch (each leg)
10 Kipping Beat Swings
5 Drop Squats
Rig Raises
Gymnastics
Handstand Progressions
Safety Rolls
Metcon
10 Min AMRAP
10 Wallballs
10 T2B
200 M Run
RX only – Add 2 Muscle Ups
