Swamp City Fitness – All Day Swamp City WOD
Warm-up
500M Row (everyone has to row before the warm up is over)
200M Run
10 Push Ups
10 Beat Swings
10 Squats
200M Run
10 Down Dog Push Ups
10 Beat Swings
10 Berserker Lunges
200M Run
5 Stationary Inch Worm
10 Kipping Beat Swings
5 Jumping Berserker Lunges
3 Quad Stretch Toe Touch (each Leg)
Strength
Front Squat (work up to 10 rep and complete the following reps at the %’s of 1RM)
10 @ 75%
7 @ 83%
4 @ 92%
7 @ 83%
10 @ 75%
Metcon
4 Rounds:
8 Sumo Deadlift High Pulls
3 Burpees Over Bar
8 Pull Ups
3 Wall Walks, Wall Kick-ups, Lateral Wall Walks, 3 mat handstand walk
