Swamp City Fitness – All Day Swamp City WOD
Warm-up
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)
Strength
2 Front Rack Lunges (each leg)
2 Split Jerks
Work up to heavy, 4 sets
Metcon
12 min AMRAP
10 Sit-ups
5 deadlifts (80%)
5 T2B or 10 Knee Raises
30M Lunges (no weight)
