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