Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m bear crawl
10m perfect stretch
10 beat swings
5 slow and lows
10m duck walk
10m Samson stretch
10 kipping beat swings
10 jump squats
10 good mornings
:30 calf stretch/leg
:30 couch stretch/leg
Strength
Back Squats
3×3 at 90% of 1 RM
Metcon
18 minute AMRAP
400m run
12 DB/KB box step ups (2 KB/DBs)-total
10 pull-ups
8 DB/KB thrusters