Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
10m perfect stretch
10m inchworm
10 beat swings
5 narrow grip rig raises
5 slow and lows
10 lemon squeezers
10 KB strict press/arm
10 KBS
10 jump squats
50 jumping jacks
Strength
Strict Press
4×4 @ 85% of 1 RM
Metcon
20 double DB devil press
40 pull-ups/ring rows
60 sit-ups
80 wall balls (20/14)
100 double unders/200 single unders
25 minute cap