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Friday 2/5/20

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

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