Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m Samson stretch
10m inchworm
10 beat swings
10 lemon squeezers
10 ring rows
10 kipping beat swings
20 banded pull aparts
5 narrow grip rig raises
Strength
Bro Sesh
Superset #1
Tarzan/Rope Pulls- 5 sets of 2 (start laying flat on ground)
5 x max reps of pushups with hands on 25# plates
Superset #2
4 x 6-8 reps bench press
4 x max reps chin ups (underhand grip)
Metcon
20 minute AMRAP
200m row
15 box jumps
100m sled push
5 tire flips
Cool Down
Can be done post class wod or at home:
100 cross body mountain climbers (total)
100 flutter kicks (2:1)
100 plank jacks (total)