Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 DU or 100 SU
5 berzerker lunges
15m high skips
15m duck walk
5 slow and lows
15m perfect stretch
15m burpee broad jump
5 jumping berzerker lunges
5 stationary inch worms with push up
20 banded pull aparts
Strength
Back Squat (3 sets of 8 @ 70% of 1RM)
Metcon
For Time:
600M Run
21 – 15 – 9
Bench Press @ 75% Body Weight
Wall Balls (20/14)
600M Run