Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run or Row
10 sec dead hang
10M Burpee Broad Jumps
10M Bear Crawls
5 slow and lows
3 quad stretch toe touch (each leg)
10 Beat Swings
3 Samson Stretches (each leg)
3 Down Dog Push Ups w/leg raises
3 Stationary Inch Worms
10 Kipping Beat Swings
Strength
Back Rack Lunges
work up to your heavy and do 4 sets of 3 on each leg
10 Ring DIPS between each set
Metcon
4 Rounds for time:
20 WallBalls
10 Box Jumps
200M Run
2 Muscle Ups + 2 T2B + 2 PullUps (scale by adding the number to what you can do)
10M Handstand Walk or 3 Wall Walks, or 3 Lateral Wall Walks
