Swamp City Fitness – All Day Swamp City WOD
Warm-up
Run/Row 400m
PVC Warm Up
Burgener Warm Up
100m run
PVC Overhead Squat x 10 reps
10s Hang
100m run
PVC Overhead Squat x 10 reps
10 Scapular Shrugs
100m run
PVC Overhead Squat x 10 reps
10 beat swings
Metcon
Do the following in any order you want today, rest 5 minutes between the portions.
A: Fran
B: Annie
C: 200m Sled Drag and 200m Sled Pull (90/45)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
