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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

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