Swamp City Fitness – All Day Swamp City WOD
Warm-up
100 Jumping Jacks
10 Sec Hang from Bar
20Sec Calf Stretch (each leg)
10M Burpee Broad Jumps
Shouler Circles (both directions)
Shoulder Hugs
Raise the roofs
3 Quad Stretch Toe Touches
20 sec Rig Raises
5 Berserker Lunges
Strength
8 Round Shoulder EMOM 1:20
4 Strict Press + 4 Snatch Grip Push Press
Metcon
Hammers & Squats
3 Rounds:
10 Squats @ 70% of !RM
400M Run
Bear Crawl (from Gate to Garage Door)
2 Wall Walks
20 Hammer Strikes