Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 quad stretch toe touch
10 beat swings
5 slow and lows
3 narrow grip rig raises
3 wide grip rig raises
10 good mornings
10 kipping beat swings
10 jump squats
10 lemon squeezers
50 jumping jacks
Metcon
800m run
31 Thrusters (75/55)
31 Pull-Ups/ring rows
31 Hang power Snatches (75/55)
31 Sit-ups
31 SDHP (96/65)
31 Air squats
31 Shoulder to Overhead (75/55)
31 HRPU
800m run
**if you want to do this as a partner WOD, do both the runs together, double reps to 62 and split up the reps however you want! Do NOT partition movements though. You must complete all reps of each movement before moving onto the next**