Swamp City Fitness – All Day Swamp City WOD
Warm-up
400m run
5 quad stretch toe touch
10m duck walk
10m inchworm
5 slow and lows
10 beat swings
5 wide grip rig raises
:30 couch stretch
Strength
Back Squats
4×4 at 80% of 1RM
Metcon
For Time:
50 OHS (75/55)
Rest 1 minute
50 Bar-facing burpees
Rest 1 minute
50 Push Press (75/55)
25 minute cap
