Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run or Row
5 Slow and Lows
5 Berserker Lunges
10 Sec Dead Hang
10M Bear Crawl
10M Monkey Crawl
10 Beat Swings
5 Jumping Berserker Lunges
5 Pike Push Ups
3 Quad Stretch Toe Touch (each leg)
10 Kipping Beat Swings
Strength
Back Squat (4, 8, 14, 20)
4 @ 92%
8 @ 81%
14 @ 68%
20 @ 60%
Metcon
4 Rounds:
2 Wall Walks
4 Snatches
6 Burpees over Bar
8 Wall Balls
4 Pull Ups