Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m burpee broad jump
10 beat swings
200m run
5 narrow grip rig raises
10 KB strict press/arm
10 KBS
10 kipping beat swings
200m run
Strength
Deload Week!
Strict Press
4×4 at 60%
Metcon
30-20-10
Shoulder to Overhead (95/65)
HSW (in meters) OR 6-4-2 wall walks
Wall Balls (20/14)
Cool Down
If time allows:
Accumulate 5 minutes in a center plank
**Every break, 20 abmat sit-ups