Swamp City Fitness – All Day Swamp City WOD
Warm-up
:30 ankle stretch on bench each leg
5 slow and lows
5 quad stretch toe touch each leg
50 jumping jacks
15m perfect stretch
15m Samson stretch
50 lateral hops over line
:30 calf stretch each leg
15 jump squats
15 burpees
Strength
Skill-Pistol Work
Narrow stance squats
Pistol to a bench/box
Pistol on a box or plates
Pistol with plate under heel
Pistol holding plate or KB in front
Full pistol
Metcon
30-20-10
Box Jump Overs
KBS
-right into-
10-20-30
Pistols
Slam Balls