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Grippy…September 16, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m bear crawl

10m inch worm

50 DU or 100 SU

3 quad stretch toe touch per leg

10 beat swings

20 lemon squeezers

20 plank jacks

50 DU or 100 SU

10 BB good mornings

10 BB RDLs

Strength

Deadlifts

5×5 at 70% of 1 RM

Metcon

4 RFT

50 DU/100 SU

5 single arm DB thruster each arm (10 total thursters)

10 single arm devil press (total)

15/12 calorie row (15 cals for men and 12 for ladies)

20 minute cap

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