Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch each leg
5 slow and lows
10 beat swings
10m bear crawl
10m inchworm
10 kipping beat swings
20 air squats
:30 couch stretch/leg
Strength
Back Squats
3×3 at 85% of 1RM
Metcon
FOR TIME:
20 DB goblet squats (single DB)
20 pull-ups/ring rows
20 alternating DB snatches (total)
20 pull-ups/ring rows
20 double DB devil press
20 pull-ups/ring rows
20 alternating DB snatches (total)
20 pull-ups/ring rows
20 DB goblet squats (single DB)
18 minute cap