Swamp City Fitness – All Day Swamp City WOD
Warm Up
200m run
:10 hang
10m Samson stretch
10m duck walk
5 quad stretch toe touch/leg
5 slow and lows
10 beat swings
10 burpee broad jumps
5 berzerker lunges
20 banded pull aparts
200m run
****HERO WOD FRIDAYS START TODAY. THESE WILL BE LONGER WODS, WHICH IS WHY WE HAVE SWITCHED OUR FRIDAY’S STRENGTH TO THURSDAY’S. NO TIME CAPS ON THESE. EVERYONE WILL FINISH THESE WORKOUTS. I ENCOURAGE YOU ALL TO CLICK THE LINKS AND READ THE BACKGROUNDS OF THESE HERO WODS EACH WEEK. LET’S GOOOOOO!!!!!!
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
