Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
10m perfect stretch
10m inchworm
10 beat swings
10 jump squats
10 BB good mornings
10 BB RDLs
10 BB strict press
200m run
Strength
Deadlifts
3×3 at 85% of 1RM
Metcon
3 X 6 minute AMRAPs with 1 minute rest in between
6 push press (95/65)
6 front rack lunges (95/65) (total)
6 bar-facing burpees
6 SDHP (95/65)
*score it total rounds and reps of all 3 AMRAPs
