Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
10M Ostrich Walk
10M Bear Crawl
5 Slow and Lows
10 Sec Hang
400M Run
10 Good Mornings
10 Push Ups
4 Quad Stretch Toe Touch (each leg)
10 Beat Swings
Strength
Deadlifts and Hanging Windshield Wipers
(work up to 81% of 1RM)
Deadlifts 3 sets of 8 @ 81%
Between sets perform 8 Hanging Windshield wipers (scale to knee raise wipers where needed)
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Metcon
5 Rounds:
15 Wallballs
10 T2B
5 Burpees
