Swamp City Fitness – All Day Swamp City WOD
Warm-up
100 Jump Ropes
4 Samson Stretches (each leg)
10 Sec Hang
5 Stationary Inch Worms
Shoulder Circles
Shoulder Hugs
Raise the Roofs
6 Jumping Berserker Lunges
10 Beat Swings
6 Down Dog Push Ups w/leg lift
Rig Raises
10 Kipping Beat Swings
100 Jump Ropes
Strength
Handstand Walking Progressions
Metcon
3 Rounds:
30M Lunges
3 Muscle Ups or 10 Ring Dips
2 Up Downs on Rope
2 Tire Flips
20 Hammer Strikes
