Swamp City Fitness – All Day Swamp City WOD
Warm-up
10m inchworm
10m perfect stretch
:10 hang
5 quad stretch toe touch/leg
10 beat swings
10m duck walk
10m bear crawl
5 slow and lows
10 good mornings
10 jump squats
10 kipping beat swings
:30 calf stretch/leg
:30 couch stretch/leg
Metcon
FOR TIME:
400m run with wall ball (20/14)
40 Alternating hang DB snatches
40 Wall balls (20/14)
800m run (no wall ball)
40 Alternating hang DB snatches
40 Wall balls (20/14)
400m run with wall ball (20/14)
40 minute cap