Swamp City Fitness – All Day Swamp City WOD
Warm-up
:10 hang
50 jumping jacks
10 beat swings
10 push ups
5 wide grip rig raises
5 slow and lows
10 KB RDLs
10 KB swings
10 BB good mornings
50 jumping jacks
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
Female Standards:
Deadlift-185#
KBS-53#
OHS-80#
Box Jumps-20″
DB squat cleans- 30s
