Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 Jumping Jack
4 side lunges (each leg)
4 slow and Lows
10 sec hang
30 DUBS or 70 Singles
14 Skater Hops
4 Quad Stretch Toe Touch (each leg)
3 Rig Raises (clean grip) – narrow
60 Jumping Jacks
20 Skater Hops
6 Stationary Inch Worms
3 Rig Raises (snatch grip) – wide
Strength
Every 1:20 for 8 Rounds Perform
4 strict press(front rack) + 4 Push Press (Back Rack Snatch Grip)
Metcon
4 Rounds:
3 High Hang Snatch
4 Overhead Squats
5 Bar Over Burpees
Bear Crawl from Garage Door to Concrete
200M Run
Bear Crawl from Concrete to Garage Door