Swamp City Fitness – All Day Swamp City WOD
Warm-up
400M Run
5 Slow and Lows
10 sec Hang
10 Push Ups
3 Samson Stretches (each leg)
5 drop squats
10 Beat Swings
8 Down Dog Push Ups w/ leg lift
3 Quad Stretch Toe Touch (each leg)
6 Jumping Berserker Lunges
10 Kipping Beat Swings
400M Run
4 Kipping Pull Ups
Strength
Back Squats
12 @ 71%
16 @ 65%
20 @ 60%
Metcon
4 Rounds:
10 Cleans (135/85)
4 Burpees over bar
6 Pull Ups