Swamp City Fitness – All Day Swamp City WOD
Warm-up
50 jumping jacks
:10 hang
5 quad stretch toe touch
10 beat swings
5 slow and lows
10 push ups
5 berzerker lunges
10 kipping beat swings
5 narrow grip rig raises
10 KB RDL
10 KBS
Warm up clean and jerks
Luke (Time)
For Time:
400m Run
15 Clean and Jerks, 155#
400m Run
30 Toes-To-Bar
400m Run
45 Wall-Ball Shots, 20#
400m Run
45 Kettlebell Swings, 53#
400m Run
30 Ring Dips
400m Run
15 Weighted Lunge Steps, 155#
400m Run
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
To learn more about Luke click here
Female Standards:
C&J-105#
WB-14#
KBS-35#
Lunges-105#