Swamp City Fitness – All Day Swamp City WOD


100 singles or 40 DUBs

40 Jumping Jacks

20 Sec Dead Hang

4 side Lunges (each leg)

2 Quad Stretch Toe Touch (each leg)

10Beat Swings

20 Skater Hops

10 single leg good Mornings (each leg)


2 Front Rack Lunges (each leg)

2 Split Jerks

Work up to heavy, 4 sets


12 min AMRAP

10 Sit-ups

5 deadlifts (80%)

5 T2B or 10 Knee Raises

30M Lunges (no weight)

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