Swamp City Fitness – All Day Swamp City WOD
Warm-up
350M Row
40 Jumping Jacks
10 Push Ups
10 Sec Hang
40 Jumping Jacks
10 Down Dog Push Ups
10 Beat Swings
40 Jumping Jacks
10 Stationary Inch Worms
10 Kipping Beat Swings
2 sets of 10 Sec Rig Raises
Strength
Bench Press
2 sets of 12 @ 71%
2 sets of 6 @ 86%
Between each set 10 KB High Pulls (slow)
Metcon
4 Rounds:
4 Snatches
3 Overhead Squats
4 Burpees over Bar
2 Muscle Ups or 6 Pull Ups or 8 Ring Rows
10M Hanstand Walk, 3 Wall Walks, or 3 Lateral Wall Walks
200M Run