Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
10m inchworm
10m perfect stretch
5 slow and lows
10 beat swings
10 pause KB goblet squats
10 KBS
10m duck walk
10m Samson stretch
Wrist stretches
Strength
Work up to a heavy single front squat
Metcon
5 RFT
15 Box Jumps (24″/20″)
10 Power Cleans (155/105)
5 Front Squats (155/105)
20 minute cap