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Hindsight’s 2020…September 27, 2021

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

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