Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
25 Jumping Jacks
10 Samson Stretches
4 Lateral Lunges (each leg)
5 Slow and Lows
600M Run
10 Sec Hang
10 Jumping Squats
20 Skater Hops
4 Quad Stretch Toe Touch (each leg)
800M Run
10 Beat Swings
10 Push Ups
Strength
Warm up Ring Dips and Front Rack Lunges. Work up to heavy.
7 Round 1:20 EMOM
4 Front Rack Lunges (2 per leg) + 4 Ring Dips
Metcon
Dubs, WallBalls, & T2B
4 Rounds:
30 Dubs
20 WallBalls
10 T2B