Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m bear crawl
10m inchworm
10 beat swings
200m run
10 BB RDLs
10 BB good mornings
10 kipping beat swings
200m run
Strength
Deadlifts
4×4 at 80% of 1 RM
Metcon
5 RFT
4 wall walks
300m row
20 ab mat sit ups
10 deadlifts (155/105)
22 minute cap