Monday 3/8/21

Swamp City Fitness – All Day Swamp City WOD


400M Run

10M Ostrich Walk

10M Samson Stretch

10sec Dead Hang

10 Squats

10 Push Ups

10M Bear Crawl

10M Burpee Broad Jumps

10 Beat Swings

10 Single Leg Good Mornings

4 Quad Stretch Toe Touch (each leg)

10 Kipping Beat Swings


Deadlift (Establish your 1 Rep Max!!!)

Remember to do a decent amount of Ab Mat Sit-ups between sets as you are going up in weight to message the lower back and activate the core. Sets of 10 should do the trick.


3 Rounds:

3 Cleans

6 Push Ups

9 Windshield Wipers or T2B

12 KB Swings

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